Jump Shrug
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Jump Shrug
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Jump Shrug
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs. Hinge at your hips to lower the bar to just above your knees, keeping your back flat and your chest up.
- Explosively extend your hips, knees, and ankles, jumping slightly off the floor while shrugging your shoulders forcefully toward your ears.
- Keep your arms straight throughout; the bar rises from the power of your legs and shrug, not your arms.
- Land softly with bent knees and lower the bar back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Drive the movement with a powerful hip and leg extension, finishing with an aggressive shrug.
- Keep the bar close to your body and your arms relaxed and straight.
- Land softly with your knees bent to absorb the impact.
- Use a light to moderate weight; this is a speed and power exercise, not a maximal strength lift.
Substitutes
Swap Jump Shrug for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Jump Shrug for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.