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The dumbbell jump shrug is an ideal movement to work on vertical power in your strength training. This exercise is key in the transition from a strength work phase into a speed phase. Dumbbells are utilized in lieu of a barbell for developmental athletes, or with athletes that are trying to generate more hip speed. Keep in mind that the focus is hip speed; do not use dumbbells that are too heavy, as this will not allow you to achieve optimal velocity or power.
- Starting in a hang position (dumbbells are not resting on box/plates), distribute weight evenly across your feet, bend your knees lowering your body to a quarter squat, dumbbells are at mid-shin height, chest is up and back is flat.
- Initiate movement by pushing your body away from the floor with you feet. This will help you engage in a full triple extension: ankles, knees, and hips.
- With the momentum of the triple extension, jump as high as you can lifting the shoulders at the climax of the jump.
- Bend your knees as you land to help absorb the weight, touching down as softly as possible.
- Take a slight pause between reps in order to regroup and refocus on generating hip speed. These reps are individual exertions of power.
Nick Folker
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.
