Barbell Power Shrug
A shrug driven by the hips: from a slight hinge with the bar on the safety pins at knee height, stand up fast and let the drive carry the shoulders to the ears.
How to do it
Setup
Bar on the rack's pins at knee height, overhand grip outside the thighs, hips back, arms straight, back flat.
Steps
- Drive the hips forward and stand up explosively.
- Finish the drive with a hard shrug, arms still straight.
- Lower the bar back to the pins under control.
Common mistakes
Pulling with the arms: they stay straight; the hips and traps lift. Leaning back at the top: finish tall over the feet. Bouncing the bar off the pins: set it down and reset each rep.
Breathing
Brace before the drive, exhale after the shrug.
