Snatch Shrug

Also called snatch grip shrug and wide grip shrug.

Works

Traps, plus forearms and shoulders

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. 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 snatch, avoid overloading to the point that the execution slows down.

Cues

• Wide grip, bar at mid-thigh.
• Shoulders over the bar.
• Shrug fast to the ears.
• Arms stay straight.

Common mistakes

• Overloading until it slows.
• Bending the elbows.

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.

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