Clean Shrug
The Clean Shrug is a beginner barbell exercise that works the Traps. Follow the steps below.
Target musclesTraps
EquipmentBarbell
LevelBeginner
How to do the Clean Shrug
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.