Jump Shrug
From a hang, extend violently and shrug hard enough to leave the floor; power without the catch.
How to do it
Setup
BARBELL at the thighs in a hang, hook or double overhand grip, knees soft.
Steps
- Dip into the hang.
- Extend violently – jump – and SHRUG hard at the top.
- Land soft, bar still in the hands; reset.
Common mistakes
Arms bending: the shrug is shoulders-only; arms stay ropes. Soft extension: the jump IS the rep. Heavy bar killing the jump: if the feet stay down, unload.
Breathing
Exhale on the jump.
