Trap Bar Standing Shrug
The shrug inside a trap bar, the handles at the sides; the load hangs in line with the body instead of in front of the thighs.
How to do it
Setup
Standing inside the trap bar, a handle in each hand at the sides, arms long, chest up.
Steps
- Lift the bar by shrugging straight up.
- Pause at the top, handles level.
- Lower the bar until the arms hang straight.
Common mistakes
Picking the bar up with a rounded back: deadlift it up with a flat back first. One handle riding higher than the other: shrug both shoulders evenly. Elbows bending as the bar gets heavy: go lighter; the arms stay straight.
Breathing
Exhale on the shrug, inhale lowering.
