Full body / Intermediate / Compound (multi-joint)

Snatch Shrug

A barbell explosive exercise for the upper traps, with the forearms and rear delts assisting.

At a glance

Primary

Upper traps

Secondary

Forearms & grip, Rear delts

Equipment

Barbell

Movement pattern

Shrug, Hip hinge

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. 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.

Common mistakes

• ✗ Pulling with a rounded back.

  Why it hurts: These pulls are often heavy; a rounded back loads the spine like a bad deadlift.

  ✓ Instead: Set a flat back, keep the bar close and push the floor away before extending the hips.

• ✗ Bending the arms early.

  Why it hurts: The elbows and biceps take load that belongs to the legs and hips.

  ✓ Instead: Keep the arms long until the legs and hips have finished extending.

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