Trap Bar Deadlift Jumps are a great exercise to help improve strength and speed and are an explosive, dynamic version of Trap Bar Deadlifts.
This exercise can be used as a speed-strength exercise to improve force production and rate of force development. The jumping action allows the movement to be performed at faster velocities and with lighters loads.
Using loads of around 30 to 60% 1 rep max, 3 to 5 sets, with 3 to 5 reps, 2 to 3 mins between sets.
Performing exercises that can help improve an athletes rate of force development can help make them more explosive. This can have a great carry over to sporting performance.
• Take position with trap Bar resting on the floor
• Brace like you would do for a deadlift, then explosively jumps up as high as possible, driving into the ground forcefully and rapidly.
• When returning to the ground, land in a strong and athletic landing position and slowly return bar back to the ground, reset for the next rep.
When performing this exercise, it is common for people to excessively shrug shoulders. Try and avoid this and keep arms straight throughout the movement.
This is a more advanced exercise and before performing it would be recommended that the person performing the exercise has sufficient lower body eccentric strength and good landing mechanics to avoid injury.
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Jamie Miller - Personal Trainer
UK Fitness Personal Training
Fitness, Nutrition & Personal Training