Barbell Hang Jumps Shrug

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The barbell Hang Jumps Shrug workout primarily targets the legs, upper back, and shoulders.

This exercise involves holding the barbell at hip height, jumping explosively, and shrugging the shoulders at the top.

While it may engage secondary muscles like the core and arms, the focus remains on the targeted areas.

Stand with your feet shoulder-width apart, toes pointing forward.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Lower the barbell to your thighs, keeping your back straight and knees slightly bent.
Bend your knees and hips, and explosively jump up, extending your body fully.
As you reach the peak of your jump, shrug your shoulders, pulling the barbell upward with your arms.
Land softly with your knees slightly bent and immediately repeat the jump.

Start with a light barbell to focus on form and technique.
Stand tall with feet shoulder-width apart, gripping the barbell with an overhand grip.
Bend at the knees and hips, lowering the barbell to knee level.
Explosively extend the hips, knees, and ankles, jumping off the ground.
At the peak of the jump, shrug your shoulders, engaging the upper back.
Land softly, absorbing the impact with a slight bend in the knees.