Jump Shrug

How to do it

1. Stand with your feet hip-width apart, toes pointing slightly out, holding a barbell with an overhand grip slightly wider than your shoulders. Allow the barbell to hang at arm's length in front of your thighs, with a slight bend in your knees.
2. Initiate the movement by performing a slight dip, bending your knees and hips as if preparing to jump.
3. Explosively extend your hips, knees, and ankles (performing a powerful triple extension), driving through your heels as if attempting to jump off the floor. The barbell should accelerate upwards.
4. As you reach full extension and your body begins to lift slightly off the ground, powerfully shrug your shoulders up towards your ears, keeping your arms straight.
5. Briefly hold the peak contraction of the shrug.
6. Control the descent of the barbell by reversing the motion, absorbing the weight by bending your knees and hips as you return to the starting position.
7. Repeat for the desired number of repetitions.

More trap exercises

Barbell Shrug

Cable Shrugs

Dumbbell Shrug