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The Jump Shrug: A Progressive Exercise Into Weightlifting Derivatives
The Jump Shrug: A Progressive Exercise Into Weightlifting Derivatives
The Jump Shrug: A Progressive Exercise Into Weightlifting Derivatives
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ABSTRACT ankle joints. This exercise can be per- and extensor masses of forearm, bra-
formed from a static starting position chioradialis, trapezius, splenius capitis,
THE JUMP SHRUG IS A WEIGHT-
or with a countermovement, at varying splenius cervicis, levator scapulae, in-
LIFTING MOVEMENT DERIVATIVE
starting positions, from the mid-thigh fraspinatus, serratus posterior inferior,
THAT CAN BE USED TO TEACH THE and above/below the knee (16). rhomboid major, rhomboid minor,
CLEAN AND SNATCH EXERCISES
and the supraspinatus.
OR AS A STAND-ALONE TRAINING MUSCLES INVOLVED Descending phase of the counter-
EXERCISE. THE BALLISTIC NATURE The muscles involved in this move- movement (lower extremity): ham-
OF THIS EXERCISE ALLOWS ment are similar to those described in strings group (biceps femoris,
ATHLETES TO PRODUCE HIGH previous articles regarding related semimembranosus, and semitendino-
AMOUNTS OF LOWER EXTREMITY weightlifting derivatives (3–6): sus), gluteus maximus, quadriceps
POWER, AN ESSENTIAL COMPO- Static stability in starting position
group (rectus femoris, vastus lateralis,
NENT TO ATHLETIC PERFORMANCE. and throughout eccentric/concentric
vastus medialis, and vastus interme-
phases before the second pull (torso
dius), gastrocnemius, soleus, tibialis
and upper extremity musculature):
TYPE OF EXERCISE erector spinae group (iliocostalis, posterior, flexor hallucis longus, flexor
he jump shrug (JS) is an explo- longissimus, and spinalis), deep digitorum, peroneus longus, and the
Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 43
Exercise Technique
serratus posterior superior, posterior a distance that is preferred for either will exist in the starting position of the
deltoid, teres minor, teres major, erec- the clean or snatch variation (5,7). In bar. Specifically, the starting position
tor spinae group (iliocostalis, long- addition, the athletes should consider bar height will be slightly higher when
issimus, and spinalis), deep spinal using the hook grip or lifting straps to using a snatch grip because of the
muscles (rotators, interspinales, multi- prevent losing control of the bar wider hand spacing (5,7).
fidus, and intertransversarii), rectus when heavier loads are used (7). At this point, regardless of if the ath-
abdominis, transverse abdominis, After the athlete has properly placed lete is performing a quick counter-
external obliques, internal obliques, their hands on the bar, the athlete movement or holding the lowest
quadriceps group (rectus femoris, should remove the bar from the rack position, the athlete should be cued
vastus lateralis, vastus medialis, and or boxes and stand with their feet in to rotate their elbows out and flex
vastus intermedius), gluteus maximus, a position that is similar to what is their wrists to keep the bar close to
hamstrings group (biceps femoris, used during partial pulling move- their body during the lift.
semimembranosus, semitendinosus), ments and/or jumping movements. Finally, it should be verbalized to the
gastrocnemius, soleus, tibialis poste- The athlete’s feet should be approx- athlete that they should drive
rior, flexor hallucis longus, flexor dig- imately hip width apart with their through their heels before the pro-
itorum, peroneus longus, and the toes slightly open if preferred. pulsive phase of the exercise to
peroneus brevis. The athlete should start in the power ensure proper muscle activation.
position (1,9,13). Their knees should
BENEFITS OF THE EXERCISE
be slightly bent and they should main-
The JS is an exercise that has the DESCENDING PHASE OF THE
tain isometric contractions with pos-
potential to enhance lower extremity COUNTERMOVEMENT
terior musculature to retain an erect
power (15,18). Furthermore, the JS As the athlete descends during the
and upright posture. Specifically, the
can serve as a teaching tool to improve countermovement, he/she should
shoulders should be retracted and
the technical aspects of the second maintain a “big chest” and tight back
depressed while maintaining a “tight
pull phase of weightlifting movements. by contracting posterior musculature
back” and “big chest.”
Previous research suggests that the JS The bar should be in the power posi- isometrically. The athlete should
may produce greater force (18), veloc- also continue to drive through their
tion (1,9,13) that is located below the
ity (18), and power (17,18) as compared heels (3).
hip fold on the upper part of the thighs
with the hang power clean and hang The athlete should fold forward at
(Figure 1). Specifically, the hips, knees,
high pull at the same absolute loads. the hip while keeping their knees
and ankles should be within the ranges
Thus, this exercise should be consid- in a slightly bent position and push-
of 140–1508, 120–1308, and 60–708,
ered as a primary exercise to train ing their hips backward.
respectively (4). When changing grips
lower-body power and complement The athlete should keep their eyes
between the clean and snatch, it
other exercises used within the strength up and continue to look forward
should be noted that small differences
and conditioning program. Because of while they maintain proper posture
its ability to produce high levels of force, and keep the bar close while lower-
velocity, and power, this exercise may ing it down their thighs.
be implemented in various phases To reach the lowered countermove-
throughout the training year. ment position (Figure 2), the bar
Another aspect of the JS that may result should be lowered to a position just
in greater overload is the fact that it above knee level (12) before starting
does not require the athlete to elevate the ascending and propulsive phases.
the bar past their hips. Therefore, an To achieve the greatest stretch-
athlete may have the ability to use more shortening cycle benefits during the
weight than he/she would typically use countermovement variation, this
during a clean, snatch, or other weight- phase of the JS should not be per-
lifting variation that requires the bar to formed slowly. However, the descend-
be elevated. As a result, this will allow ing phase of the countermovement
the athlete to overload a ballistic exer- should be performed in a controlled
cise that may ultimately contribute to manner while maintaining proper pos-
greater rate of force development. ture throughout the movement.
For the static-start variation, the bar
STARTING POSITION should be held in the lowest position
Before achieving the starting position, for 2–3 seconds to allow the effects
the athlete should place their hands Figure 1. Starting position for the jump of the stretch-shortening cycle to
on the bar using an overhand grip at shrug. dissipate.
existing studies provide some guidance block in which the main goal is to weightlifting performance. J Sports Med
for loads that optimize peak force, veloc- enhance peak power development. Phys Fitness 53: 573–581, 2013.
ity, and power (15,17,18). For this training block, practitioners 2. Comfort P, Udall R, and Jones PA. The effect
should reduce volumes and loads of loading on kinematic and kinetic variables
During a strength-endurance block, a
strength and conditioning practitioner (3 3 3, 3 3 2, and 2 3 2). Previous during the midthigh clean pull. J Strength
Cond Res 26: 1208–1214, 2012.
research (15,17,18) has indicated that
may implement the JS using light to 3. DeWeese BH and Scruggs SK. The
loads ranging 30–45% of the athlete’s
moderate loads (0–65% of hang power countermovement shrug. Strength Cond J
1RM hang clean should be used
clean maximum) while prescribing a 34: 20–23, 2012.
for peak power production. It should
higher repetition range (3 sets of 10 4. DeWeese BH, Serrano AJ, Scruggs SK, and
be emphasized that load selection
repetitions). The emphasis during this Burton JD. The midthigh pull: proper
should be based on the athlete’s tech-
training phase should be on the ath- application and progressions of
nical proficiency and strength. For a weightlifting movement derivative.
lete’s technique so that he/she can
example, weaker or less technically Strength Cond J 35: 54–58, 2013.
progress to heavier loads during future
proficient athletes should have loads 5. DeWeese BH, Serrano AJ, Scruggs SK,
training blocks. A higher repetition
prescribed on the lower end of the rec- and Sams ML. The clean pull and snatch
scheme may also allow the athlete to ommended peak power range (i.e., 30% pull: proper technique for weightlifting
develop their power-endurance abili- maximum hang clean). In contrast, movement derivatives. Strength Cond J 34:
ties. The strength and conditioning stronger, more technically proficient 82–86, 2012.
practitioner should consider the ath- athletes should be prescribed loads 6. DeWeese BH, Serrano AJ, Scruggs SK,
lete’s ability to perform the exercise on the upper end of the peak power and Sams ML. The pull to knee—Proper
with proper technique during a high range (i.e., 45% maximum hang clean). biomechanics for a weightlifting movement
volume phase because proper exercise derivative. Strength Cond J 34: 73–75,
technique may be affected by fatigue. Conflicts of Interest and Source of Funding: 2012.
The authors report no conflicts of interest 7. Favre M and Peterson MD. Teaching the first
The JS may also be prescribed during and no source of funding. pull. Strength Cond J 34: 77–81, 2012.
maximal strength and strength-power
training blocks. Here, the practitioner 8. Garhammer J. Power clean: kinesiological
Timothy J. Suchomel is a doctoral evaluation. Strength Cond J 6: 40–40, 1984.
should reduce the volume of JS repeti- student in the Department of Exercise
tions (3 3 5–3 3 3) while increasing the and Sport Sciences at East Tennessee
9. Haff GG, Stone M, O’Bryant HS, Harman E,
Dinan C, Johnson R, and Han K-H. Force-
load. Although JS research has only State University. time dependent characteristics of dynamic
examined external loads as high as and isometric muscle actions. J Strength
80% of maximal hang clean (15,18), it Brad H. DeWeese is an assistant pro- Cond Res 11: 269–272, 1997.
is likely that an athlete will be able to fessor in the Department of Exercise and 10. Hedrick A. Teaching the clean. Strength
perform the JS with loads in excess of Sport Sciences at East Tennessee State Cond J 26: 70–72, 2004.
their maximal hang clean ability (.100% University. 11. Hydock D. The weightlifting pull in power
1RM [1 repetition maximum]). Comfort development. Strength Cond J 23: 32, 2001.
et al. (2) demonstrated that loads in George K. Beckham is a doctoral 12. Kawamori N, Crum AJ, Blumert PA,
excess of 100% 1RM (120–140%) of an student in the Department of Exercise Kulik JR, Childers JT, Wood JA, Stone MH,
athlete’s power clean can increase an and Sport Sciences at East Tennessee and Haff GG. Influence of different relative
athlete’s rate of force development dur- State University. intensities on power output during the hang
ing another weightlifting derivative (mid- power clean: identification of the optimal
load. J Strength Cond Res 19: 698–708,
thigh pull). By implementing the JS dur- Ambrose J. Serrano is the head 2005.
ing this point during the training year, strength and conditioning coach at the
13. Kraska JM, Ramsey MW, Haff GG,
practitioners can provide the athlete with United States Olympic Training Center Fethke N, Sands WA, Stone ME, and
the opportunity to further stabilize their at Lake Placid. Stone MH. Relationship between strength
technique leading into future training characteristics and unweighted and
blocks where the complete weightlifting Christopher J. Sole is a doctoral stu- weighted vertical jump height. Int J Sports
movements (clean or snatch) may be dent in the Department of Exercise and Physiol Perform 4: 461–473, 2009.
prescribed. Furthermore, by using the Sport Sciences at East Tennessee State 14. Newton RU, Kraemer WJ, Hakkinen K,
JS in a maximal strength or strength- University. Humphries B, and Murphy AJ. Kinematics,
power training block, the athlete will kinetics, and muscle activation during
have the opportunity to overcome loads explosive upper body movements. J Appl
Biomech 12: 31–43, 1996.
that are greater than what they can suc- REFERENCES
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an explosive speed or maintenance isometric mid-thigh pull variables to J Trainology 2: 19–22, 2013.