How to do the Snatch Shrug
- 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.
- 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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | traps |
| Secondary | forearms, shoulders |
| Equipment | barbell |
| Difficulty | intermediate |
| Type | compound |
No barbell? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Easier than the Snatch Shrug
Same movement pattern, lower entry difficulty — work up from here.
Common questions
What muscles does the Snatch Shrug work?
The Snatch Shrug primarily works the traps, with the forearms and shoulders as secondary movers. Clean Shrug, Kettlebell Sumo High Pull, and Smith Machine Upright Row train the same muscle, across 7 equipment types.
What equipment do you need for the Snatch Shrug?
A Barbell. Without a barbell, Upright Row - With Bands, Standing Dumbbell Upright Row, and Kettlebell Sumo High Pull train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.
Is the Snatch Shrug suitable for beginners?
It is rated intermediate. Start with Clean Shrug, Smith Machine Upright Row, and Standing Dumbbell Upright Row and work up.
Where should the Snatch Shrug go in a workout?
Early — the Snatch Shrug is compound, working 3 muscle groups, so run it first or second while you are fresh.
Similar exercises
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