Exercise Library
OLYMPIC LIFTSintermediate
Jump Shrug
From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion. The jump shrug isolates the explosive part of the Olympic lift without the catch complexity, with very direct transfer to jumping.
Glutes, traps, calves, core4-5 sets × 3-5 reps @70-85% clean 1RM
Coaching cues
- 1.Arms stay straight — don't pull the bar
- 2.Shrug to the max — ears to shoulders
- 3.Feet may leave the ground — go all out
- 4.Full rest between sets — preserve maximal power
Detailed training method
[Steps]1. Bar at mid-thigh→2. RDL pre-load→3. Explosive triple extension→4. Maximal shrug (ears to shoulders)→5. Feet may leave the ground→6. Arms stay straight, no pull
[Common Errors]✗ Arms bend and pull→keep them straight ✗ Shrug too small→this builds the base of clean height ✗ Too heavy→power first
[Progressions]Hang→above knee→below knee→floor; gradually increase pull height
[Jump-Specific]The Olympic-lift derivative that purely strengthens lower→upper force transfer; extremely direct jump transfer
Related calculators
Related exercises
Power Clean
Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)
Hang Clean
Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly
Clean Pull
Keeps the most critical second pull and triple-extension explosion of the clean while removing the catch