Jump Shrug
Gym Exercise Card
Equipment
The jump shrug is a dynamic exercise that focuses on developing explosive power and strengthening the lower and upper back. It combines elements of the deadlift and shoulder shrug to engage multiple muscle groups, enhancing athletic performance and improving overall power output.
How to do it
- Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and lean forward at the hips, keeping your back straight.
- Explode upward with a jump, extending your hips and knees while shrugging shoulders.
- Land softly with knees slightly bent to absorb impact.
- Reset and repeat the sequence for desired repetitions.
Muscles worked
Primary Gluteus Maximus Quadriceps Trapezius Upper Fibers
Secondary Erector Spinae Gastrocnemius Hamstrings
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.