Clean Shrug
Clean Shrug is a olympic weightlifting assistance – clean shrug exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Forearms, Deltoid
- Exercise type
- Olympic weightlifting assistance – clean shrug
Exercise technique
- Grip
Grasp the bar shoulder-width with a double-overhand or hook grip.
- Hang
Hold the bar at mid-thigh with your torso inclined slightly forward.
- Torso
Brace your abdominals, keep your back long and your knees soft.
- Raise
Quickly lift your shoulders toward your ears without bending your arms.
- Bar proximity
Keep the bar close to your thighs so it does not swing forward.
- Lower
Lower your shoulders with control.
- Repeat
Repeat the same short vertical shrug with a load that allows you to maintain speed.
Key technique points
- Hold the bar at mid-thigh.
- Keep your elbows extended.
- Lift your shoulders vertically.
- Do not jut your neck forward.
- Maintain a quick, crisp shrug.
- Keep your torso angle largely constant.
Common mistakes
Rolling the shoulders
Do not circle your shoulders instead of shrugging vertically.
Bending the elbows
Do not curl the bar upward with your arms.
Excessive load
Do not choose a weight that only allows slow shoulder movement.
Pushing the neck forward
Do not thrust your head forward as your shoulders rise.
Swinging the bar
Do not launch the bar forward from thigh contact.
Pumping the knees
Do not turn the short shrug into a deep leg drive.
Frequently asked questions
Clean Shrug: why is “Rolling the shoulders” a mistake?
Do not circle your shoulders instead of shrugging vertically.
Clean Shrug: why is “Bending the elbows” a mistake?
Do not curl the bar upward with your arms.
Clean Shrug: why is “Excessive load” a mistake?
Do not choose a weight that only allows slow shoulder movement.
Clean Shrug: why is “Pushing the neck forward” a mistake?
Do not thrust your head forward as your shoulders rise.
Clean Shrug: why is “Swinging the bar” a mistake?
Do not launch the bar forward from thigh contact.
Clean Shrug: why is “Pumping the knees” a mistake?
Do not turn the short shrug into a deep leg drive.
What should I focus on when doing Clean Shrug?
Hold the bar at mid-thigh. Keep your elbows extended. Lift your shoulders vertically. Do not jut your neck forward. Maintain a quick, crisp shrug. Keep your torso angle largely constant.
Related exercises
- Barbell Shrug
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Cable Shrugs
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.