Clean Shrug

What is Clean Shrug? The clean shrug is a compound exercise that targets the upper traps, shoulders, and upper back muscles. It is commonly used in weightlifting and functional fitness training to develop strength and power in the upper body.

Tutorial

1. Start by standing with your feet hip-width apart and a barbell in front of you on the floor.
2. Bend your knees and hinge at your hips to lower down and grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Keep your back straight, chest up, and shoulders back.
4. Lift the barbell by extending your hips and knees explosively, shrugging your shoulders as you rise.
5. Keep the barbell close to your body as you extend fully onto your toes and shrug your shoulders up towards your ears.
6. Slowly lower the barbell back down to the starting position with control.

Common Mistakes

• Rounding the back: Keep your back straight throughout the movement to prevent injury.

• Using momentum: Avoid using momentum to lift the weight; focus on controlled, intentional movements. - Not fully extending: Make sure to fully extend your hips, knees, and ankles at the top of the movement for maximum benefit.

Tips for Better Results

• Start with a lighter weight to focus on proper form before increasing the load.

• Engage your core throughout the exercise to maintain stability. - Focus on the mind-muscle connection to ensure you are targeting the intended muscles.

Muscles Worked

• Upper trapezius - Deltoids (shoulders) - Rhomboids - Levator scapulae