ex_F6PPB4

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Back · Barbell

Barbell Jump Shrug

intermediateplyometricMale & female model

Barbell Jump Shrug is an intermediate compound plyometric exercise that works the traps (back), with the forearms and core assisting. It needs a barbell. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Traps
Body part: Back
Equipment: Barbell
Category: Plyometric
Mechanic: Compound
Force: Pull
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Traps · Trapezius
Back · Erector Spinae
Quadriceps · Quadriceps Femoris
Glutes · Gluteus Maximus
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

Secondary muscles

Forearms · Forearm Flexors
Core · Rectus Abdominis, Transversus Abdominis

How to do Barbell Jump Shrug

Stand with feet shoulder-width apart, bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Hold the barbell against your thighs.
Begin the exercise by hinging at the hips, lowering the barbell to knee level, then explosively extend your hips and knees and lightly jump off the floor, while shrugging your shoulders.
Allow the barbell to rise naturally from the momentum without pulling it with your arms.
Land softly with your knees slightly bent, absorb the impact, and reset before performing the next repetition.

Form tips

Keep your arms straight throughout the entire movement.
Generate power from your hips and legs rather than your shoulders.
Maintain a neutral spine, keep your chest up and brace your core before each repetition.
Exhale during the explosive jump and inhale as you reset.

Barbell Jump Shrug alternatives

Plate Overhead Shrug

Traps · intermediate

Seated Dumbbell Shoulder Shrugs

Traps · beginner

More traps exercises

Barbell Overhead Shrug

Traps · intermediate

Barbell Jump Shrug FAQ

What muscles does Barbell Jump Shrug work?

Barbell Jump Shrug mainly works the traps in the back (Trapezius, Erector Spinae, Quadriceps Femoris and Gluteus Maximus). The forearms and core work as secondary muscles.

What equipment do you need for Barbell Jump Shrug?

You need a barbell.

How many sets and reps of Barbell Jump Shrug should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Jump Shrug good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Barbell Jump Shrug burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Barbell Jump Shrug?

Other exercises for the traps include Plate Overhead Shrug and Seated Dumbbell Shoulder Shrugs.

For developers

Use Barbell Jump Shrug in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_F6PPB4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_F6PPB4",
  "name": "Barbell Jump Shrug",
  "model": "male",
  "counterpartId": "ex_XK334Z",
  "target": "Traps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_F6PPB4/mp4-720.mp4?…",
    "poster": "https://…/ex_F6PPB4/poster.jpg?…"
  }
}