Movement Demo – Trap Bar Power Jumps

Rogue athlete Jeff Adler demonstrates proper form for a Trap Bar Power Jump in this quick and simple movement demo from Rogue HQ.

The Trap Bar Power Jump is a powerful athletic movement that combines strength and explosiveness. It’s often used by people to improve jump performance and overall power output.

Benefits

Develop explosive power – this movement helps to develop power triple extension (extension of the ankles, knees and hips) which is key for sprinting, jumping, and most sport-specific movements
Using the neutral grip of the trap bars means that loads are not directly placed on the spine is therefore considered safer especially for people who are new to the movement
The set up position with the trap bar allows for a more upright torso which which helps the landing to be more stable and safer rather than having a barbell in the back rack
Movement pattern that transfers to sports. Closely mimics the explosive hip drive used in jumping, sprinting and olympic weightlifting to name a few
This movement is commonly used to train athletes who play football, rugby, track & field, and combat sports

Movement Breakdown
Start Position

Stand inside the bar with the feet in between hips and shoulder width
Grip the handles – ensure you are in the middle of the handles, arms stay straight
Hips should be set higher than the knees, and the shoulder and chest should be directly ontop or just infront of the hands
Maintain a flat back
Weight should be balanced in the middle of the foot

Execution

Brace hard, drive the floor away with the legs
Try to ensure the hips and shoulders rise at the same time
Extend the hips, knees, and ankles (triple extension) to jump off the ground
Land with soft knees and hips back in a partial squat, try to absorb the landing
Reset and repeat if doing multiple reps