Barbell Jump Shrug
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Take the bar with a clean grip and stand tall, then hinge to the hang: bar at mid-thigh, back flat, shoulders slightly over the bar.
- Drive straight up through the floor, extending the hips, knees and ankles hard enough that the feet leave the ground.
- Shrug the shoulders up toward the ears at the top of the jump, keeping the arms long and the bar close to the body.
- Land softly on flat feet, sink back into the hang and go straight into the next rep.
FORM TIPS
- The arms stay straight. Bending the elbows turns it into a high pull and takes the work away from the hips.
- Keep it light enough that you leave the floor on every rep with the bar brushing the thighs.
TARGET MUSCLES
Primary
- Traps
- Glutes
- Hamstrings
Secondary
- Lower Back
- Quads
- Forearms
- Calves
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.