How to do it
Keep the bar grazing your thighs until your hips fully extend.
- 1
Stand with feet shoulder-width apart, holding a barbell at thigh level with an overhand grip.
- 2
Bend your knees slightly and then explosively jump upwards.
- 3
As you jump, perform a shrug by elevating your shoulders as high as possible.
- 4
Land softly with your knees slightly bent.
- 5
Reset and repeat for the desired number of repetitions.
Expert tip
Keep the movement explosive and focus on using your lower body to initiate the jump, with your traps following through in the shrug.
Common mistakes
- ✕Bending the elbows to pull the bar upward
- ✕Landing with straight, locked knees
- ✕Pitching the chest forward over the bar