Clean Shrug
A beginner olympic weightlifting exercise for the upper back, done with a barbell.
- Main muscles
- Upper back
- Also works
- Forearms and Shoulders
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Clean Shrug
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. 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 clean, avoid overloading to the point that the execution slows down.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Clean Shrug
Snatch ShrugBarbell · IntermediateQuestions
What muscles does the Clean Shrug work?
Mainly the upper back, with the forearms and shoulders helping.
Is the Clean Shrug good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Clean Shrug?
Good alternatives that train the upper back: Snatch Shrug.
How many sets and reps of the Clean Shrug should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).