Trap Bar Jump

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Stand inside the trap bar with your feet about hip width, and take the handles with a tall chest and a flat back.
Dip a few inches by bending the knees and hips, keeping your weight through the middle of the foot.
Drive through the floor and jump, letting the bar travel with you rather than pulling it up with your arms.
Land softly on the whole foot with the knees tracking over the toes, reset to a full standing position, and take the next rep from a dead stop.

Load it light. This is a speed lift, so the bar should move fast; if the jump gets low or slow the weight is doing the opposite of what it is for.
Reset between reps rather than bouncing. The point is one maximal effort repeated, not a rhythm.
Keep the arms long and passive. Pulling with the arms turns it into a shrug and takes the load off the legs.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.