The Snatch Shrug is a move that blends the snatch and the shrug of the barbell. The exercise is principally used to focus the muscles in the traps.

The traps are well-suited to intense exercises, which makes the snatch shrug an ideal alternative for those who want to construct traps that are more robust.

It is an exercise with weights that primarily target traps, but to a lesser extent, is also a workout for glutes, calves as well as quads, hamstrings, and shoulders.

The only snatch shrug related equipment that you require is the barbell. There are however a variety of varieties of snatch shrug that you can test out which may require different kinds of equipment for snatching or may need no equipment at all.

Instructions for Snatch Shrug

  • Then, place the bar in the knot of your shoelaces, but keep it away from your shins.
  • Start by placing your feet in an elongated shoulder position with your toes slightly pointed out slightly with your hands in the snatch grip.
  • Take your hips off and drive your chest upwards while looking ahead.
  • Make sure you stand tall by extensing the hips and knees.
  • The dip is made by bend the knees, and bending the hips.
  • Jump up explosively and shake the bar vigorously.
  • Return to your starting point and repeat whatever number of times.

Additional Information

  • Olympic lifting is about effectiveness, not only sheer strength.
  • Use this exercise to discover how to create vertical motion during the snatch. If you are struggling to initiate the pull using your arms too early in the cleaning the snatch, this can assist.
  • The ideal is for the movement to be in place in vertical direction. You shouldn’t be thinking about pushing the hips forward, just think of a.
  • The angle of your toe is very individual. Try it to find out what works best for you.
  • The foot should be driven through You want three points of contact the big toe, the little toe, and the heel.
  • Generally, the shrug that snatch is commonly used for is typically performed with a movement in the knees, and the trunk remains mostly horizontal throughout. But, a slight inclination in the back is acceptable, but in a hanging position, your bar should remain high on the legs. This can be done using the lifting position that is preferred by the user in the event that it’s high. It’s basically an unintentional barbell shrug. It can be lifted out of high blocks or an electric rack to prevent the lifting from the floor in case of need.

Alternates of Snatch Shrug

Snatch Shrug

Also, check Clean Shrug


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