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Barbell Jump Shrug
A violent triple extension and shrug with a barbell, without a catch. Gives you the pulling half of a clean with far less technical cost to coach.
- 01Hold the bar at mid-thigh with an overhand grip, arms long and relaxed, chest up.
- 02Push the hips back to just above the knee, keeping the bar in contact with the thighs.
- 03Extend hips, knees and ankles as hard as you can, driving the floor away.
- 04Shrug the shoulders hard at full extension and let the feet leave the floor slightly.
- 05Land on both feet with soft knees, reset the position, and do 3 to 5 reps per set.
- 01Shrug at the top, do not shrug early.
- 02Arms are ropes.
- 03Jump the bar, do not lift it.
- 01Bending the arms to move the bar — the traps and hips stop being the drivers and bar speed drops.
- 02Loading it so heavy the feet never leave the floor — at that point it is just a shrug.
- 03Landing with locked knees rep after rep — the load is on the bar and the landing still has to be absorbed.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.