Clean Shrug

Technique

How to perform Clean Shrug

1. Stand with the barbell high against your thighs using a clean-width overhand or hook grip, with your arms long.
2. Bend your knees and hips slightly, keeping your back set and the bar high on your thighs.
3. Drive through the floor to extend your knees and hips and accelerate the bar upward.
4. As the extension finishes, shrug upward while keeping the bar close and your elbows straight; allow your heels to rise naturally.
5. Return to flat feet and lower the bar back to the high-hang position under control.
6. Reset the shallow bend before the next repetition; do not curl or catch the bar at your shoulders.

Programming relevance

Muscles involved

Primary targets: Trapezius, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.