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ID: Clean_Shrug

Clean Shrug

LEVEL: beginner
Clean Shrug

PROTOCOL SPECS

  • CATEGORYolympic weightlifting
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTbarbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

traps

SECONDARY TARGETS

forearmsshoulders

EXECUTION PROTOCOL

  1. 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.
  2. 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.