Exercise Profile
  • Target Muscle Group
  • Exercise TypeOlympic Weightlifting
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Target Muscle Group


Traps Muscle Anatomy Diagram

Snatch Shrug Overview

The snatch shrug is a combination movement that combines the snatch with the barbell shrug.

The exercise is primarily used to target the muscles of the traps.

The traps respond well to explosive exercises, making the snatch shrug an excellent option for those trying to build thicker traps.

Snatch Shrug Instructions

  1. Position the bar over the knot on your shoelaces but not touching your shins.
  2. Setup with your feet in a shoulder width stance, toes pointed out slightly, and your hands in a snatch grip position.
  3. Drop your hips and drive the chest up while looking forward.
  4. Stand up tall by extending the knees and hips.
  5. Dip slightly by bending the knees and hinging at the hips.
  6. Explosively jump straight up and shrug the bar aggressively.
  7. Return to the starting position and repeat for the desired number of repetitions.

Snatch Shrug Tips

  1. Olympic lifting is about efficiency, not just brute strength.
  2. Utilize this exercise initially to learn how to generate vertical movement during the snatch. If your struggle with initiating the pull with the arms too early during the clean, this can help.
  3. Ideally you want the movement to take place in a vertical fashion. Don’t think about pushing the hips forward, think up.
  4. Toe angle is highly individual - experiment to see what feels best for you.
  5. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.