Barbell Behind the Back Shrug
The barbell shrug with the bar held behind the body at arm's length, hands about shoulder-width; the load behind draws the shoulders back as they rise.
How to do it
Setup
Bar behind the thighs, overhand grip about shoulder-width, standing tall, arms straight.
Steps
- Raise the shoulders toward the ears, the bar close to the legs.
- Hold the top for a beat.
- Lower slowly to a full hang behind the legs.
Common mistakes
Picking the bar up from the floor behind the legs: take it from a rack at hip height. Head pushing forward as the shoulders rise: chin tucked, neck long. Hips thrusting to move the bar: the legs stay still; only the shoulders lift.
Breathing
Exhale on the shrug, inhale lowering.
