Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Quads, Shoulders
Clean Shrug Overview
The clean shrug is a combination movement that combines the clean with the barbell shrug.
The exercise is primarily used to target the muscles of the traps.
The traps respond well to explosive exercises, making the clean shrug an excellent option for those trying to build thicker traps.
Clean Shrug Instructions
- Position the bar over the knot on your shoelaces but not touching your shins.
- Setup with your feet in a shoulder width stance, toes pointed out slightly, and your hands slightly wider than shoulder width.
- Drop your hips and drive the chest up while looking forward.
- Stand up tall by extending the knees and hips.
- Dip slightly by bending the knees and hinging at the hips.
- Explosively jump straight up and shrug the bar aggressively.
- Return to the hang position and repeat for the desired number of repetitions.
Clean Shrug Tips
- Olympic lifting is about efficiency, not just brute strength.
- Utilize this exercise initially to learn how to generate vertical movement during the clean. If you struggle with initiating the pull with the arms too early during the clean, this can help.
- Ideally you want the movement to take place in a vertical fashion. Don’t think about pushing the hips forward, think up.
- Toe angle is highly individual - experiment to see what feels best for you.
- Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.