Trap Bar Jump Squat
Lifters and athletes wanting to add plyometrics to their training often do jump squats. But landing with 185-225 extra pounds on the back leads to spine jarring and knee caving. That's where the trap bar comes in. You get the same benefits without the bar hitting your back.
One study recommended a load of 20% 1RM of your back squat (this produced greater peak power than normal vertical jumps) for the trap bar jump.
To prevent replicating horror movie scenes, let the trap bar unload after jumping. This takes the load off the spine and allows athletes to focus on triple extension and maximal jump height without concern for landing safely. – Jake Tuura
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