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Trap Bar Jump
- 1 - Stand in the center of the trap bar with your feet about hip- to shoulder-width apart.
- 2 - Hinge at the hips and bend your knees to grip the handles, keeping your chest up, back neutral, and core braced.
- 3 - Stand tall with the trap bar at your sides, shoulders pulled slightly back, and arms straight.
- 4 - Perform a quick controlled dip by bending your hips and knees slightly, keeping the bar stable and close to your body.
- 5 - Explosively drive through the floor and jump upward, extending your hips, knees, and ankles fully.
- 6 - Land softly with your knees slightly bent, maintaining balance and a neutral spine.
- 7 - Reset your position before each repetition and repeat for the desired number of jumps.
