Clean Shrug
With the bar hanging at mid-thigh, shrug the shoulders toward the ears. Load can be heavy, but not heavy enough to slow the movement.
- Difficulty
- Beginner
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 9
Form sequence
01 · 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.
02 · shrug · Key step
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.
What's working
3D
- Upper Trapezius
Primary · 99 exercises
- Middle Trapezius
Primary · 164 exercises
- Lower Trapezius
Primary · 99 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
Open the full 3D atlas →
