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Jump & Shrug

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Explosive full body exercise – jump and shrug for power! Excellent for athletes. Start light to master form.

The Jump & Shrug is a compound exercise that mainly works the traps and calves / shins, with help from the glutes & hips and back. You'll need: barbell and weight plates.

Jump & Shrug demo video 2
Jump & Shrug demo video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Jump & Shrug Muscles Worked

Primary

Upper Traps (trapezius, upper fibers); Upper Calf (gastrocnemius)

Secondary

Glutes (gluteus maximus); Lats (latissimus dorsi)

Jump & Shrug Variations and Alternatives

How to do the Jump & Shrug

  1. Stand tall holding a barbell with an overhand grip, feet hip-width apart and arms extended.

  2. Keep your chest up and core braced while maintaining a slight bend in your knees.

  3. Drive powerfully through your legs into a small jump, extending your ankles, knees, and hips fully.

  4. At the top of the jump, shrug your shoulders forcefully upward toward your ears.

  5. Land softly on the balls of your feet, bending your knees to absorb the impact and control the barbell.

Jump & Shrug FAQs

What muscles does the Jump & Shrug work?

The Jump & Shrug mainly works the traps and calves / shins, with help from the glutes & hips and back. The main muscles are the trapezius and gastrocnemius.

What equipment do you need for the Jump & Shrug?

Barbell and weight plates.

Is the Jump & Shrug a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Jump & Shrug go on?

It belongs on pull day in a push/pull/legs routine.

What are some Jump & Shrug variations and alternatives?

Similar exercises include the Barbell Overhead Shrug, Barbell Shrug, Band Shrug and Barbell Behind-Back Shrug.

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