Clean Shrug

Also called olympic shrug, clean grip shrug and explosive shrug.

Works

Traps, plus forearms and shoulders

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

1. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Cues

• Bar at mid-thigh, arms long.
• Extend the hips and knees.
• Shrug hard to the ears.
• Elbows stay straight.

Common mistakes

• Bending the arms.
• Rolling the shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Harder

Easier

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