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: Pause

A Pause is added to reiterate and strengthen the proper starting, athletic, position

• Stand inside the Trap Bar. Grab the handles on either side. Feet hip width apart, toes pointed straight ahead. Weight over the mid foot. Trunk braced, arms straight, back flat, head and eyes facing forward. Deadlift the weight to the standing position.
• Use of Dumbbells allows for a variation if a Trap Bar is not accessible. Hold both dumbbells at your sides during the movement.
• Under control, lower weight to starting position. With the bar slightly below knee height. Pause 2 sec
• Begin by aggressively pushing with the legs against the floor through the whole foot similarly 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 will rise slightly off the floor at full hip extension.
• Continue to brace until the bar stops traveling up. Control the weight back to the starting position and then immediately repeat another jump for the number of reps prescribed