This exercise involves jumping and shrugging the shoulders at the same time. It is often used in weightlifting and powerlifting to develop explosive power in the legs and upper body. The movement starts with a jump, followed by a quick shrug of the shoulders to generate momentum and lift the weight.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases explosive power in the legs and hips
- Strengthens the traps and upper back muscles
- Improves grip strength
- Enhances overall athletic performance
- Burns calories and promotes weight loss
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and jump up, extending your arms straight up above your head.
- As you land, immediately shrug your shoulders up towards your ears.
- Lower your arms and repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary