Shoulders, Upper Back
- Position the safeties just below waist height in a rack.
- Assume a standing position with the bar in front of your body.
- Hinge forward, inhale, and grab the bar with a double overhand grip.
- Stand up tall and ensure your spine remains neutral.
- Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
- Looking slightly up while shrugging may enhance the contraction as traps help to control movement of the skull. This motion should be smooth and controlled, as a ballistic movement could result in a neck injury.
- The traps tend to respond well to high reps and explosive movements (e.g. snatch grip high pulls) so program your accessory work accordingly.
- Limit momentum and excessive jerking or bouncing of the weight. No one cares about how much you shrug.
- Don’t allow the head to jut forward excessively as you squeeze the traps, this can put the neck in a compromised position and result in an injury.
- Adding a pause at the top of the movement can help to enhance the mind muscle connection.