The trap bar jump squat is a loaded plyometric exercise where you stand inside a trap bar (hex bar) and explosively jump while holding it. The trap bar position keeps the load close to your center of mass, making it the safest barbell for loaded jumps. It builds elite vertical jump power and is a staple in athletic performance training.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Trap Bar
Type
Cardio
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Builds maximum vertical jump power with loading
- Trap bar position keeps load close to center of mass
- Safest barbell for loaded jumps
- Trains rate of force development
- Carries over directly to athletic performance
- Used heavily in athletic performance training
How to perform
- Stand inside a trap bar with feet shoulder-width apart. Grip the handles.
- Stand up tall with the bar at your sides. Brace your core.
- Dip slightly by bending at the hips and knees — like loading for a vertical jump.
- Explosively extend your hips, knees, and ankles to jump. Your feet should leave the ground.
- Land softly with bent knees to absorb impact. Immediately reset.
- Do not jump for max height — focus on explosive intent.
- Use moderate weight (typically 30 to 50 percent of trap bar deadlift max).
- Perform 3 to 5 reps per set with full recovery. Power requires fresh muscles.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Traps
Primary
Hamstrings
Primary
Quadriceps
Primary