Overhead Barbell Shrug
A shrug performed with a barbell locked out overhead in a snatch or wide grip. Trains the upper traps in the overhead position used in Olympic lifting.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Serratus Anterior
- Triceps
- Side Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Press or push-press a barbell overhead with a wide grip and lock the arms out, bar over the mid-foot, core braced.
Keep the elbows locked and the bar stacked over the shoulders.
Shrug the shoulders up toward the ears, pushing the bar higher.
Pause briefly at the top.
Lower the shoulders slowly without letting the elbows bend.
Breathing: Breathe steadily between reps and keep the core braced.
Coaching tips
Push the bar to the ceiling
Elbows locked
Ribs down
Common mistakes
Arching the lower back
Letting the bar drift forward
Bending the elbows
Safety notes
Use light loads you can hold overhead safely.
Train inside a rack or with bumper plates so you can bail safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.