| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Calves, Gluteus Maximus, Hamstrings |
| Equipment | Other |
| Mechanics Type | Compound |
| Exercise Level | Intermediate |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
1) For this exercise load a trap bar with bumper plates using an appropriate weight. Stand in the center of the trap bar with your feet about shoulder-width apart. Bend down and grasp both handles, making sure to keep your hips back, chest lifted and back straight This will be your starting position.2) Start the pull by driving your feet into the floor. Extend at the ankles, knees and hips to allow you to jump of the ground.
3) When you land, keep your knees soft and return the weight to the starting position. Feet should stay about hip-width apart on takeoff and landing.
4) Repeat for the recommended number of repetitions.