Jump Shrug

About

The jump shrug is a power development exercise which is related to the clean and hang clean. It tends to be a movement which athletes learn before the more complicated clean variations, yet it does possess many benefits in its own right and would be well suited to an athletes or sportspersons training program for developing explosive strength.

As with traditional cleans, the muscles responsible for the extension of the hip (namely glutes and hamstrings) are heavily engaged during the explosive pull of the barbell from thigh height. The trapezius muscle, specifically the upper portion, works to elevate the scapula and clavicle as the athlete shrugs their shoulders upward.


Sport uses

For the development of explosive strength and power, the jump shrug is an effective choice for sportspeople, and is especially useful for inexperienced athletes who have yet to master the clean. The development of power in the hip extenders is valuable within many sports, especially those which involve jumping, lunging and sprinting.


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Instructions

Preparation

  1. Stand over a suitably weighted barbell, feet shoulder width apart
  2. Squat down and grasp the barbell with a slightly wider than shoulder width, overhand grip
  3. Stand erect with the barbell at your thighs

Execution

  1. Lower the barbell to midway down your thighs whilst keeping back arched and chest up
  2. Forcefully jump upward whilst shrugging your shoulders upward
  3. Safely land, and then reset yourself into the starting position
  4. Repeat for the desired number of repetitions
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