Advanced
Barbell Jump Shrug
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Jump Shrug gives your entire body power and builds size and strength through the upper back and legs. Jump shrug primarily targets the traps and, to a lesser degree, also targets the quads, calves, glutes, hamstrings, and shoulders.
Exercise Instructions
-
Step 1
Grab a barbell with a double overhand grip and stand up with your palms facing you and your feet shoulder-width apart. Slightly push back your hips and bend your knees, allowing your arms to hang in front of you in a fully extended position. -
Step 2
Explode by taking your feet off the floor as you shrug and lift the bar as high as you can before returning to the starting position.
Muscle Groups
Barbell Jump Shrug targets Calves, Glutes, Hamstrings, Legs, Quads, Shoulders, Traps as seen below.
Exercise Tips
- Do not lean too far forward during the exercise and keep your chest up throughout the movement.
- Do not swing the barbell out and away from the body and keep it close to your body throughout the exercise.
- Be sure to perform this exercise quickly and explosively.
Dumbbell Jump Shrug
Advanced
Wide-Grip Jump Shrug
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