How to Do the Snatch Shrug
💪 Traps, Forearms, Shoulders🏋️ Barbell📊 Intermediate🏷️ Olympic Weightlifting
How to perform it
- 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. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.
Muscles worked
The Snatch Shrug primarily targets your Traps, with support from your Forearms, Shoulders. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Snatch Shrug slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.