Kysero
Try for free

Traps Neck · Intermediate

Barbell Snatch Grip Shrug

Strict wide snatch-grip shrug using vertical shoulder elevation with straight elbows and no leg or hip drive.

View instructionsAll exercises
Back to all exercises
Barbell Snatch Grip Shrug demonstration

Exercise overview

Training details

Traps NeckUpper BackForearms

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with the bar at your thighs, hands in a snatch-width grip, and arms straight.
  2. 02Brace your trunk and keep the bar close without leaning backward or bending your elbows.
  3. 03Elevate your shoulders straight toward your ears while keeping your head neutral.
  4. 04Pause briefly at the top without rolling your shoulders forward or backward.
  5. 05Lower your shoulders slowly to the starting position while maintaining control of the bar.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell ShrugsRelated variationBarbell Behind-the-Back Shrug

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Bar ShrugsComparable substituteTrap Bar ShrugComparable substituteBand Pull-ApartComparable substituteProne W Raise

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder