Snatch Shrug
How to do the Snatch Shrug
- 1
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.
- 2
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.
How to program the Snatch Shrug
Sets and reps
As a compound movement, the Snatch Shrug responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Snatch Shrug is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Snatch Shrug into a plan
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Frequently asked questions
What muscles does the Snatch Shrug work?
The Snatch Shrug primarily targets the Traps. It also recruits the Forearms, Shoulders as supporting muscles.
What equipment do I need for the Snatch Shrug?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Snatch Shrug should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
