Clean Shrug

What it is

This barbell movement effectively builds strength in your upper trapezius muscles. It involves powerfully elevating your shoulders from a mid-thigh position. Your forearms and shoulders also contribute as secondary muscle groups. You perform a focused shrug to develop your upper back.

Technique tips

• Set up with a shoulder-width grip, double overhand or hook.
• Start with the barbell hanging at your mid-thigh position.
• Keep your back straight and your torso slightly inclined forward.
• Shrug your shoulders directly towards your ears with power.
• Control the weight and avoid letting the execution slow down.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.