The jump shrug is a foundational Olympic lifting drill where you perform a partial deadlift, then explosively extend your hips, knees, and ankles while shrugging the bar — leaving the ground at the peak. It teaches explosive triple extension and trap activation that carries directly to the clean and snatch.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Traps
Equipment Required
Barbell
Type
Cardio
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Trains explosive triple extension
- Builds trap power for Olympic lifts
- Foundation for the clean and snatch
- Develops rate of force development
- Excellent for athletic performance
- Builds the entire posterior chain explosively
How to perform
- Stand with feet hip-width apart in front of a loaded barbell. Grip the bar slightly outside your knees.
- Pull the bar up to mid-thigh in a partial deadlift. This is your starting position.
- From mid-thigh, explosively extend your hips, knees, and ankles while shrugging the bar up.
- The combination of leg drive and shrug should pull the bar up your body and lift you off the ground.
- Land softly on the balls of your feet with bent knees. The bar may rise to upper-thigh or hip level.
- Reset back to the mid-thigh starting position.
- Repeat for 3 to 5 explosive reps per set.
- Use moderate weight — focus on speed and power, not load.
FRONT VIEW
BACK VIEW
Glutes
Primary
Calves
Primary
Traps
Primary
Lower Back
Primary
Hamstrings
Primary