GymPlan AIClean Shrug
Clean Shrug is a beginner compound barbell olympic weightlifting that mainly works your traps, with help from your forearms and shoulders.
How to do the clean shrug
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
- Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Exercises that train the same main muscle.
FAQ
What muscles does the clean shrug work?
It mainly works your traps; your forearms and shoulders assist.
How many sets and reps of clean shrug should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the clean shrug good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.