TrapsIntermediate
Clean Shrug
An explosive shrug from the mid-thigh with a clean grip, driven by a snap of the hips and legs. It overloads the finish of the clean pull and builds powerful traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Calves (Gastrocnemius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 3–6
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.