Jump Shrug
HingebilateralIntermediate
Equipment Needed
Dumbbell, Barbell
Target Muscle Group
Shoulders
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. 2. Bend slightly at your knees and hinge at your hips to lower the weights just below your knees, keeping your back straight. 3. Engage your core and explosively jump upward while simultaneously shrugging your shoulders up towards your ears. 4. Keep your arms straight as you lift your shoulders, allowing the weights to rise slightly without bending your elbows. 5. Land softly with your knees slightly bent, returning to the starting position, and repeat for the desired number of repetitions.",
