Exercise
Clean Shrug
Also known as: clean grip shrug, olympic shrug, clean style shrug
Clean Shrug is a compound exercise for the traps. Main target: upper traps. Also works: forearm flexors and anterior deltoid. Equipment: barbell.
Muscles worked
How to do it
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. 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 clean, avoid overloading to the point that the execution slows down.
Similar exercises
Snatch Shrug
Barbell
Upper traps
Barbell Shrug
Barbell
Upper traps
Barbell Shrug Behind The Back
Barbell
Upper traps
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Bent Over Barbell Row
Barbell
Middle backLower lats
T-Bar Row with Handle
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Middle back
Alternatives with other equipment
Smith Machine Upright Row
Smith machine
Upper traps
Standing Dumbbell Upright Row
Dumbbell
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Upright Cable Row
Cable
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Upright Row - With Bands
Bands
Upper traps
Calf-Machine Shoulder Shrug
Machine
Upper traps
Kettlebell Sumo High Pull
Kettlebell
Upper trapsGluteus maximus
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