Jump Shrug

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Jump Shrug

Instructions

Preparation

Stand over barbell with balls of feet positioned under bar hip's width apart or slightly wider. Squat down and grip bar with over hand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed.

Execution

Pull bar up off floor by extending hips and knees. Jump up as high as possible and shrug shoulders.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

Comments

Jump Shrug is initial movement of Hang Clean. Also see movement in Slow Motion.

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Static

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