An intermediate olympic weightlifting exercise done with a barbell that mainly works the traps, with help from the forearms and shoulders. 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. Shrug your shoulders towards your ears.
Updated
Primary
Traps
Secondary
Forearms, Shoulders
Equipment
Barbell
Level
intermediate
Snatch Shrug demonstration
Snatch Shrug, starting positionSnatch Shrug, finishing position
How to Perform
1Begin 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.
2Shrug 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
