Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/American football

Trap Bar Jump

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads, Glutes

Also calves, hamstrings

You need

Trap bar

How to do itPictures · 3 steps
1Load
2Jump
Main musclesAlso working
  1. 1Light load, about 20–30% of your deadlift
  2. 2Dip and jump as high as you can
  3. 3Land softly, reset each rep

Most common mistake

Loading it like a deadlift so you barely leave the ground.

Watch a demo

Good for

  • Carries straight over to American football

Compare with

vs Lateral Boundvs Broad Jumpvs Hang Power Clean
A
For american football
#12 of 35
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

Loaded jumps train explosive hip extension, the action behind every take-off and first step.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNordic CurlBodyweight
  • ANeck Curl & ExtensionOther
  • ABroad JumpBodyweight
  • ABarbell Back SquatBarbell

Takes

None yet
needed to post
280