Jump Squat (Trap Bar)

An explosive lower body plyometric movement combining a squat with a vertical jump, developing power and athletic ability.

Instructions

1. Stand in the center of the trap bar with feet hip-width apart.
2. Grip both handles with a neutral grip, holding the bar at your sides.
3. Lower into a quarter or half squat position by bending your knees.
4. Explosively extend your legs, driving through the floor and jumping vertically.
5. Release your grip on the bar at takeoff and land softly back in the starting position.
6. Absorb the landing by sinking into a quarter squat.
7. Immediately repeat for the next repetition.

Tips

• Use moderate weight; the focus is on explosive movement, not heavy loading.
• Land softly on the balls of your feet and roll through your heels.
• Maintain an upright torso and avoid excessive forward lean.
• This exercise develops exceptional power and requires full recovery between sets.
• Excellent for sports training and improving athletic performance.