Clean Shrug
Muscles worked
Instructions
- 1Begin 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.
- 2Shrug 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Clean Shrug
The clean shrug is an explosive trap extension derived from the Olympic lift, performed with heavier loads than a full clean since there is no catch phase to manage. It builds power in the triple extension (ankles, knees, hips) combined with a fast, vertical shoulder shrug. It's a popular transfer exercise for lifters working on Olympic weightlifting or explosive strength. Execution speed matters more than pure load here, unlike a slow, controlled classic shrug. It heavily challenges grip strength and the forearms in addition to the traps.
check_circleBenefits
- check_circleBuilds explosive power in the traps
- check_circleImproves transfer to Olympic lifting movements
- check_circleStrongly builds grip and forearm strength
- check_circleAllows heavier loads than a full clean
lightbulbExecution tips
- lightbulbKeep the movement explosive and fast, not slow like a classic shrug
- lightbulbDon't pull with the arms, let the traps do the work
- lightbulbFinish with a full triple extension from ankles to hips
- lightbulbUse straps if grip becomes the limiting factor
warningCommon mistakes
- warningRolling the shoulders instead of shrugging straight up
- warningBending the arms during the movement
- warningOverloading to the point of slowing down execution
- warningSkipping a wrist and forearm warm-up
helpFrequently asked questions
Is the clean shrug only for Olympic weightlifters?expand_more
No, it's useful for anyone wanting to build power and trap strength, even without practicing Olympic lifting.
Can you perform a clean shrug slowly?expand_more
Not recommended: its specificity is explosiveness, for slow work a classic shrug is better suited.
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