Clean Shrug
The Clean Shrug is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Traps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The forearms and shoulders assist as stabilizers throughout the range of motion.
How to Clean Shrug
- 1
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.
- 2
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Clean Shrug work?
The Clean Shrug primarily works the Traps. Secondary muscles include the Forearms, Shoulders, which assist during the movement.
Is the Clean Shrug good for beginners?
Yes, the Clean Shrug is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Clean Shrug?
You need barbell to perform the Clean Shrug. Most commercial gyms will have this available.
Track Your Progress
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