Jump Shrug
Complete guide to Jump Shrug. Learn proper form, technique, and execution. Targets Upper Traps, Glutes. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Jump Shrug
Add the appropriate amount of weight and stand with the bar over your mid-foot, feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your back flat and chest up.
Engage your abs and take a breath.
Explosively drive through your heels to stand, then shrug your shoulders as high as possible while rising onto your toes and exhale.
Land softly and lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |