Barbell Jump Shrug

Also known as: Jump Shrug

Barbell Jump Shrug is a compound olympic weightlifting exercise using barbell that trains the traps.

Open in MyoAmigo →

Primary muscles: Traps

Secondary muscles: Calves, Glutes, Hamstrings, Quadriceps

How to do it

1. Hold a barbell at mid-thigh with a grip just outside shoulder width, knees slightly bent and shoulders over the bar.
2. Dip a few inches by bending the knees, keeping the torso upright.
3. Jump explosively, extending hips, knees and ankles while shrugging the shoulders toward the ears; keep the arms straight.
4. Land softly with bent knees and reset before the next rep.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Barbell Jump Shrug from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Traps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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