TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

TRAP BAR SQUAT JUMP VARIATIONS

Trap Bar Squat Jump Variations are an excellent way to implement and help teach and Olympic Lift variation with less time to teach. Also, many training facilities may not have Bumpers Plates or allow Olympic type lifts. And because the center of mass is slightly further back on your stance, Trap Bar Squat Jumps can be an excellent way to improve force production through the floor in a slightly more advantageous body position. The movement pattern and set up are similar to Olympic Movements with the hands to the side rather than out in front. Dumbbells may also be substituted.

Trap Bar Squat Jumps: Deck

Technically, Trap Bar Squat Jumps are very similar to Block Clean Pulls with the exception that the grip/handles are on the sides of the knees instead of in front. This will allow for a more upright starting posture with more focus on generating hip and leg power. Utilizing the TB High Handles will also replicate the same use as 4” blocks from the Clean Pull starting position. And is much safer for athletes just starting out

• Set-up: Stand inside the Trap Bar set on the floor in athletic position. Grab the handles on either side. Feet hip width apart, toes pointed straight ahead. Weight balanced over the mid foot. Trunk braced, arms straight, back flat, head and eyes facing forward.
• Start: Begin by aggressively pushing with the legs against the floor through the whole foot similar to a squat.
• Extend the entire body vertically. Focus on vertical power and balance.
• At the top of hip extension, shrug shoulders up and back.
• Your heels should rise off the floor at full hips extension.
• Continue to brace until the bar stops traveling up. Return the weight to the floor under control while maintaining grip and foot position for the next rep.