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Exercise overview
Training details
QuadricepsGlutesHamstringsCalvesCore
Equipment
Trap Bar
Sets × reps
4 × 6
Rest
2 min
How to perform it
Step-by-step instructions
- 01Stand inside the trap bar and grip both handles evenly.
- 02Start with the bar still and the feet about hip width.
- 03Dip slightly, then jump by driving hard through the floor.
- 04Let the trap bar travel vertically without shrugging it upward.
- 05Land with soft knees, settle the bar, and reset before the next rep.
Use this exercise in a plan