Traps and neck
Power Shrug
The Power Shrug is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 61%, mid traps 11% and forearm flexors 7%.
How to do it
- Stand with a barbell at the thighs, overhand grip just outside the legs.
- Push the hips back and slide the bar down to just above the knees, back flat.
- Drive the hips forward and stand up explosively.
- Use that drive to shrug the shoulders hard up toward the ears, arms straight.
- Lower the shoulders and let the bar return to the thighs under control.
Tips
- The hips start the bar moving; the traps finish it.
- Keep the bar close to the thighs the whole time.
- Keep the arms straight: this is not an upright row.
Common mistakes
- Bending the elbows at the top.
- Rounding the back in the dip.
- Letting the bar swing away from the body.
Muscles worked by the Power Shrug
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A hip drive starts the shrug. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.
Power Shrug alternatives
Same equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Power Shrug work?
Mainly the upper traps. The mid traps assist.
Is the Power Shrug good for beginners?
The Power Shrug is rated advanced. If you are new, learn the Rack Pull Shrug first and build up from there.
What is a good alternative to the Power Shrug?
For example the Rack Pull Shrug, Cable Shrug and Dumbbell Shrug. They train mostly the same muscles, some with different equipment.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258
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