Jump & Shrug

1. Position setup: Stand with your feet hip-width apart, and place a barbell in front of you on the ground.

2. Grip and lift: Bend at your hips and knees to squat down and grasp the barbell with a shoulder-width, overhand grip. Straighten your legs to lift the barbell off the floor and assume a standing position. Keep your arms straight, chest up, and your back flat. This is your starting position.

3. Beginning the jump: Begin the jump shrug by bending your knees slightly and then rapidly extending your hips, knees, and ankles while simultaneously shrugging your shoulders upwards.

4. Explosive movement: The movement should be explosive, with the power generated from your lower body transferring into the shrug at the top.

5. Full body extension: As you reach full extension of the body, rise onto your toes and aim to get some air under your feet.

6. Landing: Land softly on the balls of your feet with your knees bent to absorb the impact and immediately transition into your next repetition.

7. Repetition and safety: Perform the desired number of repetitions before carefully lowering the barbell back to the ground. Remember to perform the exercise with proper form and technique, especially since it involves explosive movements. Start with a lighter weight to master the form before attempting heavier weights. It is also advisable to do this exercise under the guidance of a certified fitness professional, particularly for those new to Olympic-style lifts.

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