Snatch Grip Shrug Exercise

The shrug is a common exercise used by bodybuilders and those looking to build the size of their neck and the top of their shoulders. The traditional version of the exercise can be done with either a barbell or a pair of dumbbells, but when using the snatch grip, you’ll have to use a barbell. Incorporate the exercise into your workouts when you’re targeting your back and shoulders.

  1. Snatch Grip

    • The snatch grip involves placing your hands in a wide position on the bar. How wide depends on your arm length and hand size, as well as your shoulder and wrist flexibility. To find your optimal snatch grip, measure the length from the lateral deltoid at the shoulder to the knuckles of your closed fist, says certified strength and conditioning specialist Joe Giandonato This length will tell you how far apart your hands should be on the bar. When you grip the bar, your hands should be facing your thighs.

    Technique

    • Stand with your feet hip-width apart and hold the barbell with a snatch grip, the bar handing down at your thighs. Keep your back straight and head up throughout the entire exercise. Shrug your shoulders, pulling them up toward your ears. Slowly lower your shoulders back down to starting position and then go right into the next repetition.

    Muscles

    • According to Bodybuilding.com, your trapezius muscle is the primary muscle you’re targeting in the snatch grip shrug. Your trapezius, or traps, originates at the bottom of your skull and then runs down the back of your neck and out to each of your shoulders. Because of the wide grip, your lateral deltoid, which is the major muscle in your shoulder, assists during the exercise. Your forearm muscles contract so that you can keep a hold of the barbell, and your erector spinae muscles along your spine contract to keep your back upright.

    Common Technique Mistake

    • A common technique error made when performing the shrug is to roll your shoulders in a forward to back motion. When you do this, you’re moving the weight behind you, which means you’re not lifting it against the pull of gravity. When performing the snatch grip shrug, focus on lifting your shoulders straight up toward the ceiling and lowering them straight back down.