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

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Explore/Basketball

Trap Bar Jump

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads, Glutes

Also calves, hamstrings

You need

Trap bar

Trap bar setup →
How to do itPicture · 3 steps
  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
B
For basketball
#15 of 24
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%3/5

Loaded jumps train vertical power directly.

How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • SLateral BoundBodyweight
  • ASingle-Leg Calf RaiseDumbbell
  • ATrap Bar DeadliftBarbell

Takes

None yet
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