Jump Shrug

Jump Shrug


This exercise involves jumping and shrugging the shoulders at the same time. It is often used in weightlifting and powerlifting to develop explosive power in the legs and upper body. The movement starts with a jump, followed by a quick shrug of the shoulders to generate momentum and lift the weight.

Muscle Group

Equipment Required

Jump Shrug Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and jump up, extending your arms straight up above your head.
  3. As you land, immediately shrug your shoulders up towards your ears.
  4. Lower your arms and repeat for the desired number of reps.

Jump Shrug Form & Visual

Jump Shrug

Jump Shrug Benefits

  • Increases explosive power in the legs and hips
  • Strengthens the traps and upper back muscles
  • Improves grip strength
  • Enhances overall athletic performance
  • Burns calories and promotes weight loss

Jump Shrug Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Quadriceps
  • Glutes
  • Hamstrings
  • Gastrocnemius

Jump Shrug Variations & Alternatives

  • Jump Shrug with Dumbbells
  • Jump Shrug with Barbell
  • Single Leg Jump Shrug
  • Explosive Jump Shrug
  • Jump Shrug with Resistance Bands