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Primary Muscles

Trapezius (upper traps)

Secondary Muscles

Levators (scapular elevator, upward rotators), Lower Posterior Chain (hamstrings, low spinal erectors)

Exercise Classification

Upper body compound exercise or total body exercise

Barbell Power Shrug Video

Exercise Technique Tips

• Assume the upright position, grasping a barbell in front of the body.
• Using an overhand grip flex at the hip (while maintaining a flat back) and drop bar to knee level.
• Once bar is at knees, forcefully extend hips and knees to generate a rapid rate of force.
• Shortly after the initiation of extension, powerfully shrug the barbell upward.
• Because of increased loading you do not have to hold at top for a one count.

Common Mistakes

• Ssing a rounded spinal posture.

• Letting the bar carry away from your body on the lowering and raising portion of the lift.
• Using too close of a grip will protract you scapulae too much.
• Over extending the pull during hip extension which will cause a severe lean back.
• Rolling of the shoulders during the shrug portion.