Clean Shrug
An explosive shrug from the mid-thigh with a clean grip, driven by a snap of the hips and legs. It overloads the finish of the clean pull and builds powerful traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Calves (Gastrocnemius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding the bar at mid-thigh with a shoulder-width hook grip, knees slightly bent and torso inclined just forward of the bar.
Brace with the arms long and the bar touching the thighs.
Extend the hips and knees sharply, as at the top of a clean pull.
At full extension, shrug the shoulders straight up toward the ears without bending the elbows.
Lower the shoulders, return to mid-thigh and reset for the next rep.
Breathing: Inhale and brace before each rep, and exhale as the shoulders come down.
Coaching tips
Legs, then shrug
Arms stay long
Straight up, no roll
Common mistakes
Bending the elbows to pull
Rolling the shoulders
Going so heavy the rep slows down
Leaning back at the top
Safety notes
Keep the spine neutral in the dip; stop if the lower back rounds.
Use straps when grip limits the load rather than jerking the bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.