Snatch Shrug
A intermediate olympic weightlifting exercise for the upper back, done with a barbell.
- Main muscles
- Upper back
- Also works
- Forearms and Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Snatch Shrug
- Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. 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 snatch, 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 Snatch Shrug
Clean ShrugBarbell · BeginnerQuestions
What muscles does the Snatch Shrug work?
Mainly the upper back, with the forearms and shoulders helping.
Is the Snatch Shrug good for beginners?
It's rated intermediate. Beginners can build up to it with Clean Shrug first.
What can I do instead of the Snatch Shrug?
Good alternatives that train the upper back: Clean Shrug.
How many sets and reps of the Snatch 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).