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Snatch Shrug

Snatch Shrug is an intermediate compound barbell olympic weightlifting that mainly works your traps, with help from your forearms and shoulders.

💪 Traps🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Snatch Shrug: starting position
Starting position
Snatch Shrug: end position
End position

How to do the snatch shrug

  1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Muscles worked

Primary: TrapsSecondary: ForearmsSecondary: Shoulders

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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Snatch Shrug alternatives

Exercises that train the same main muscle.

Clean ShrugBarbell · Beginner

FAQ

What muscles does the snatch shrug work?

It mainly works your traps; your forearms and shoulders assist.

How many sets and reps of snatch 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 snatch shrug good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →