The Jump Shrug is being used to develop power via efficient energy transfer of the total body musculature. Regular and proper execution of the exercise will enhance the player’s stroke production and athletic capabilities. Therefore, having powerful total body musculature is desirable. The video and detailed exercise description below will inform you on how to perform this exercise safely with good form.



Stance: Neutral stance, feet are parallel and shoulder-width apart.

Grip: Arms are outside the legs, grabbing the bar palms facing down. Arms maintain straight and close to the body during exercise

  1. Bend knees and hips so barbell touches mid-thigh.
  2. Keep shoulders over the bar with the back straight.
  3. Jump upwards and shrug the shoulders towards the ears while keeping the arms straight at all times. Barbell catapults upward all the way to chest.
Targeted Musculature
  • Hips
  • Quadriceps
  • Hamstring
  • Gluteals
  • Calves
  • Trapezius
Common Errors
  • Barbell is pulled upwards without shrug and arms bend

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