How to Do a Shoulder Shrug in Gymnastics

In a traditional shoulder shrug, you stand and hold dumbbells in your hands. Keeping your arms straight, you raise your shoulders as high as you can and then lower them. This exercise targets the upper fibers of your trapezius muscle. When gymnasts do shoulder shrugs, they perform the same up-and-down movement of the shoulders, but they shrug their shoulders while in a handstand. These shoulder shrugs help with blocking, an action that generates force and momentum in vaults and floor exercise skills.

Instructions

    • 1

      Face a wall and place your hands on the floor near the wall. Kick up to a handstand.

    • 2

      Push your hands down into the floor, bringing your shoulders and ears closer together. Your feet will slide up the wall toward the ceiling as your body lengthens.

    • 3

      Relax your shoulders and let your head move closer to the floor. You should feel like you're sinking into your shoulders. As you relax your shoulders, don't let your arms bend. Your elbows should remain straight throughout the exercise.

    • 4

      Repeat eight times. If you have problems keeping your arms straight, come down from the handstand and rest. Then, repeat the exercise. Each week, gradually increase the number of shoulder shrugs you can do with good form. Aim for two to three sets of 15 shrugs.