---
title: Nick's Strength Training Series - The Dumbbell Jump Shrug
description: Generate more hip speed with the dumbbell jump shrug.  This strength training exercise  is an ideal movement to work on vertical power.
---

[Strength and Conditioning Blog | BridgeAthletic](https://blog.bridgeathletic.com)

# [Nick's Strength Training Series - The Dumbbell Jump Shrug](https://blog.bridgeathletic.com/nicks-strength-training-series-db-jump-shrugs)

 Written by [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) | Nov 15, 2013 4:10:00 PM

<https://blog.bridgeathletic.com/hs-fs/file-1252524160-jpg/blog-files/exercise-135.still002_cropped.jpg>

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.

[View full post](https://blog.bridgeathletic.com/nicks-strength-training-series-db-jump-shrugs)

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