TrapsBeginner

Clean Shrug

Olympic Weightlifting movement using Barbell.

Primary muscle: Traps
Secondary muscles: Forearms, Shoulders
Force: Pull
Movement pattern: Compound
Movement category: Olympic Lift

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary TrapsSupporting Forearms, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
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.
2
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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.

Common mistakes

Pulling early with the arms instead of driving through the floor.
Allowing the bar to move away from the body.
Receiving the bar without a stable, balanced catch position.

Safety

This is a technical lift; learn the positions and safe bail procedure from a qualified coach before adding heavy load.
Use a clear lifting area and equipment intended for the lift.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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