Hang Jump Shrug is a simple weightlifting exercise that is recommended after mastering the jump squat.
1. Start by holding a lightweight loaded barbell or a light pair of dumbbells with a pronated (palms facing back toward your thighs) grip. Your grip is shoulder width apart and your feet a little wider than hips.
2. Lower the weight down to your knees and get into what is called the "hang" or "power position".
3. Remember to slightly bend your knees, and stick your hips back while lowering. Keep the back straight with the eyes and chest lifted. This position will feel like leaning forward to look out a short window.
4. Next, push into the ground with your feet and jump up and straight with power. During this movement, with arms straight, simultaneously shrug the shoulders up toward the ears.
5. Land flat footed with knees bent and hips back. This absorbs the landing in the hips, oppose to landing on your toes and taking the impact in the knees.
6. Reset position for next rep.
Do 3 sets of 20 or 6 sets of 10, whichever you are more comfortable with.