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Last updated July 18, 2026
TrapeziusShouldersFull Body
Jump Shrug
Perform an explosive jump while shrugging the barbell upward, combining triple extension with a powerful trap contraction.
Quick facts
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Upper TrapsQuadsGlutes (max)
Secondary
HamstringsCalvesForearm FlexorsLower Back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet hip-width apart.
- Grip the barbell with an overhand grip at shoulder width.
- Hold the bar at arm's length against your thighs.
- Step 2Starting Position
- Slightly bend your knees and push your hips back.
- Keep your chest up and shoulders over the bar.
- Arms should remain straight.
- Step 3Execution
- Explosively extend your hips, knees, and ankles (triple extension).
- Simultaneously shrug your shoulders as high as possible.
- Rise onto your toes to maximize the upward force.
- Keep your arms straight throughout; the power comes from the legs and traps.
- Lower the bar back to the starting position under control.
- Reset your stance before the next rep.
Alternatives & variations
Explore similar movements targeting the same muscles.
