Barbell Jump Shrug
Quick Information
Category
Ballistic Training
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Trapezius
Secondary muscle groups
Hamstrings, Quadriceps, Gastrocnemius
Movement pattern
Triple Extension with Jump
Training goal
Rate of Force Development
Sport
General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting
Overview
Purpose. Maximise triple-extension velocity without any turnover or catch requirement.
How it fits the system. An intermediate-level triple extension with jump entry in the Ballistic Training section, programmed to develop rate of force development. Related work in the library: Kettlebell High Pull and Banded Speed Deadlift.
Primary muscles
Gluteus Maximus, Trapezius
Secondary muscles
Hamstrings, Quadriceps, Gastrocnemius
Movement pattern
Triple Extension with Jump
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Hold a barbell at mid-thigh with a clean-width grip.
- Hinge slightly to the mid-thigh position.
- Extend the hips, knees and ankles and shrug hard so the feet leave the floor.
- Land softly with the bar still at arm length and reset.
Coaching Cues
- "Jump with the bar, do not pull it."
- "Shrug at the very top."
- "Land quiet."
Common Mistakes
- Bending the arms.
- Landing with the feet wide and unstable.
- Loading too heavily to leave the ground.
Progressions & Regressions
Progressions
Increase load, or progress to the clean high pull and power clean.
Regressions
Perform with dumbbells or a trap bar, or remove the jump.
When to Use It
When to use
Power development for athletes without weightlifting technique.
When not to use
Ankle, knee or lumbar pain on landing.
Programming
3–5 reps, 4–5 sets, 40–60% of clean, 90 seconds rest.
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