Weight Training
Jump Shrug Extension Drill
Build explosive triple extension
7 min
4 sets of 5
Beginner
Why this drill
Builds toward build explosive triple extension.
Instructions
- 1Hold the bar at the hip in an athletic hang position.
- 2Drive through the floor explosively, extending ankles, knees, and hips fully.
- 3Finish on the toes with a hard shrug, keeping the bar close to the body.
- 4Land softly with knees bent and reset before the next rep.
What to focus on
Full extension finishing on the toes with the bar staying close.
Recommended reps
4 sets of 5
Common mistake
Cutting extension short and pulling early with the arms.