Snatch Shrug
How to do the Snatch Shrug with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
Forearms, Shoulders
Barbell
How to do the Snatch Shrug
- 1
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. 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 snatch, avoid overloading to the point that the execution slows down.
Log it, see it on your body.
Every Snatch Shrug set you log feeds Ascend's anatomy heatmap, so your traps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More traps exercises
Snatch Shrug: common questions
What muscles does the Snatch Shrug work?
The Snatch Shrug primarily works the Traps. It also recruits the Forearms and Shoulders as supporting muscles.
Is the Snatch Shrug suitable for beginners?
The Snatch Shrug is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Snatch Shrug?
To do the Snatch Shrug you'll need a barbell.
Is the Snatch Shrug a compound or isolation exercise?
The Snatch Shrug is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Snatch Shrug with correct form?
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward. Follow the full step-by-step above for the complete movement.
Log your Snatch Shrug sets, free.
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