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We’ve seen 14-22% increases in lifting speed and jump height following using TRAP BAR JUMPS 👊⁣

In this article, we will share how we use it at Boxing Science to help power performance.

Trap Bar Jumps are an explosive, dynamic version of Trap Bar Deadlifts. Instead of stopping at the top of the movement, the athlete carries on accelerating through the motion to leave the floor and jump as high as possible.⁣

The jumping action allows the movement to be performed at higher forces and velocities.⁣

During Strength-Speed phases, traditional S&C programming utilises Olympic Lifting variations, such as Cleans, Power Cleans, and Clean Pulls.⁣

These are fantastic exercises for improving the strength, speed and explosiveness of our athletes.⁣

However, these exercises are technically demanding – and the amount of load can be restricted due to mobility issues and technical faults.⁣

A restriction in the amount of load lifted can affect the amount of force ⁣developed during Olympic lifting…. ⁣

We can increase the load with improved technique, however, this will take time! In camps that are 8-10 weeks long – it affects the amount of time at sufficient load for adaptation!⁣

trap bar jumps infographic

REMEMBER: Our main goal at Boxing Science is to improve the Rate of Force Development (RFD).⁣

We’re not led by certain exercises – we’re led by physiological adaptations. Therefore, we need to find the most appropriate exercise for optimal gains in strength, speed and explosiveness. ⁣

This is why Trap Bar Jumps can be really useful, as we’ve found that our athletes are able to learn the technique easily enough – and can move sufficient load within just a couple of sessions.⁣

This can be great when we need to make improvements in strength quickly, for example in a short window, such as an 8-week camp…… find out more in the workshop on our membership⁣.