Snatch Shrug

What it is

This barbell exercise is a powerful shrug variation that builds strength and speed in your upper back. It primarily targets your trapezius muscles, engaging your forearms and shoulders as secondary movers. You perform this compound pulling movement by powerfully shrugging a barbell from a mid-thigh position.

Technique tips

• Use a wide grip, starting with the barbell at mid-thigh.
• Keep your back straight, leaning slightly forward.
• Drive your shoulders explosively towards your ears.
• Focus on a powerful, upward shrug.
• Avoid overloading; ensure quick and fluid execution.

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.