Power Shrug

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Hold the barbell in front of your thighs with an overhand grip, keeping your feet at shoulder-width.
• Hinge slightly at the hips and bend the knees to load the hamstrings and glutes.
• Extend the hips and knees explosively while shrugging the shoulders toward the ears.
• Allow the bar to return to the starting position under control, resetting your posture before the next repetition.

Common mistakes

• The shoulders roll in a circle at the top of the shrug instead of moving vertically.
• The elbows bend to pull the barbell up rather than letting the traps do the work.
• The lifter fails to use leg drive, turning the movement into a strict shrug.

Frequently asked questions

Why should I use leg drive in a power shrug?

Leg drive allows you to overload the traps with heavier weights than you could lift in a strict shrug.

Should I use straps for power shrugs?

Using lifting straps is highly recommended to prevent grip strength from limiting the weight you can shrug.

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