Snatch Shrug
Snatch Shrug is a olympic weightlifting assistance - wide-grip 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
- Forearm muscles, Deltoid
- Exercise type
- Olympic weightlifting assistance - wide-grip shrug
Exercise technique
- Grip
Take a wide snatch grip on the bar using an overhand or hook grip.
- Hang
Hold the bar at mid-thigh and lean your torso slightly forward.
- Support
Soften your knees and brace your abdominals.
- Shrug
Keep your elbows extended as you raise your shoulders upward.
- Alignment
Keep the bar close to your thighs and horizontally balanced.
- Lower
Slowly return your shoulders to their natural position.
- Repeat
Continue the same short vertical movement with a load that does not reduce your speed.
Key technique points
- Keep your wide grip fixed.
- Raise your shoulders vertically.
- Do not bend your elbows.
- Do not extend your neck forward.
- Do not swing the bar.
- Reduce the load if you cannot maintain speed.
Common mistakes
Shoulder circles
Do not perform the shrug by rolling your shoulders.
Pulling with the arms
Do not raise the bar by bending your elbows.
Excessively heavy load
Do not produce a slow grind instead of a fast shrug.
Moving the head along
Do not push your chin forward as your shoulders rise.
Pumping the torso
Do not create large swings through your hips and knees.
Asymmetrical grip
Do not leave one hand closer to your torso than the other.
Frequently asked questions
Snatch Shrug: why is “Shoulder circles” a mistake?
Do not perform the shrug by rolling your shoulders.
Snatch Shrug: why is “Pulling with the arms” a mistake?
Do not raise the bar by bending your elbows.
Snatch Shrug: why is “Excessively heavy load” a mistake?
Do not produce a slow grind instead of a fast shrug.
Snatch Shrug: why is “Moving the head along” a mistake?
Do not push your chin forward as your shoulders rise.
Snatch Shrug: why is “Pumping the torso” a mistake?
Do not create large swings through your hips and knees.
Snatch Shrug: why is “Asymmetrical grip” a mistake?
Do not leave one hand closer to your torso than the other.
What should I focus on when doing Snatch Shrug?
Keep your wide grip fixed. Raise your shoulders vertically. Do not bend your elbows. Do not extend your neck forward. Do not swing the bar. Reduce the load if you cannot maintain speed.
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.