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Barbell Hang Jump Shrug
Explosive barbell exercise from hang position involving a jump and shrug, targeting traps, quads, glutes, and calves to develop power for Olympic lifts like cleans.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 •
Primary Muscle Groups
Traps, Quads, Glutes
Secondary Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Quads
8/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
7/10Gastrocnemius
Shoulders
6/10Anterior Delts
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
3-6 reps
Rest Between Sets
120-180 seconds • Full recovery for explosiveness
How to Perform
Set barbell in squat rack at thigh height. Grip overhand wider than shoulders, stand feet shoulder-width, lower to hang position with straight back and extended arms.
- Explode hips forward, extend knees and ankles to jump.
- Shrug shoulders up powerfully at peak extension, pulling bar high.
- Keep bar close to body throughout.
- Land softly with bent knees, absorbing impact.
- Control bar back to hang position.
Coaching Tips
Form Cues
- Drive through heels
- Keep bar path vertical
- Shrug straight up
- Absorb landing softly
Breathing
Inhale during setup and descent; exhale forcefully during explosion and shrug.
Tempo
0-0-1
Range of Motion
From bar at mid-thigh to full triple extension with shrug to ears, then controlled return.
Safety
Safety Notes
- Use rack safeties for heavy loads
- Start with light weight to master form
- Avoid if acute back or shoulder injury
Spotting
Use power rack with safeties; spotter assists bar control on descent for heavy sets.
Common Mistakes
- Rounding back during pull
- Swinging bar away from body
- Rolling shoulders
- Landing stiff-legged
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Recent ankle sprain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder elevation mobility
Build Up First
- Proficiency in deadlift and shrug
- Mastery of triple extension
- Experience with Olympic pulls
Also known as
Hang Jump Shrug, Barbell Jump Shrug, Hang Power Shrug
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