Snatch Jump Shrug
Olympic Triple ExtensionbilateralBeginner
Equipment Needed
Barbell
Target Muscle Group
Shoulders
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
UNLOCK FULL WORKOUT LOGGING & CUES
Log sets, reps, velocity metrics, and access 540+ periodized workouts in the NF1 app.
Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart and a barbell or weight in front of you, gripping it with an overhand grip at hip level. 2. Hinge at your hips and slightly bend your knees to prepare for the jump, keeping your chest up and back straight. 3. In one explosive motion, jump upward while shrugging your shoulders, pulling the barbell up along your body. 4. Keep your elbows high and your wrists relaxed as you lift, allowing the weight to move in a straight line. 5. Land softly with slightly bent knees, absorbing the impact, and reset for the desired number of repetitions.",
