Trap Bar Hold to Jump Tutorial

Learn How to Do a Trap bar Hold to Jump

Description/instructions:

  1. Stand up straight holding the trap bar.

  2. Bend your legs to where you’re in a squatted position with the bar below your knee

  3. Hold for given amount of time

  4. Directly from this position drive your legs and explode up as fast as possible into a vertical jump while holding the bar

  5. Land soft with slight knee bend

  6. Reset yourself before next rep 

Helpful Cues:

  1. Keep torso upright with a proud chest and brace abs especially for the hold to avoid pressure on the lower back

  2. Try to land where you took off for balance

  3. Avoid landing on straightened legs, landing soft is a big key

  4. Push through heels for takeoff and land on balls of feet

Common mistakes:

  1. Drooping shoulders and rounding back,

  2. Holding the trapbar unevenly

  3. Too wide or too narrow feet stance

Other names:

  1. Trap bar isometric hold to jump

  2. Trap bar isometric VJ

  3. Weighted Jumps with Trap Bar

Common variations:

  1. Isometric hold in different positions of the deadlift

  2. Eccentric versions

  3. Using dumbbells - Normal Weighted Jumps

  4. Unilateral loading of the bar for core stability