Snatch Shrug

Technique

How to perform Snatch Shrug

1. Stand holding the bar at the upper thighs with a wide snatch grip and straight arms.
2. Keep the bar close and make a shallow dip by bending the knees and hips while maintaining a steady trunk.
3. Drive upward through the legs and extend the hips and knees together, allowing the heels to rise as the drive finishes.
4. Shrug the shoulders upward to finish accelerating the bar while keeping the elbows straight.
5. Do not turn the movement into an arm pull, backward lean or overhead catch.
6. Lower the bar under control and reset the standing position before the next dip and drive.

Programming relevance

Muscles involved

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