Advanced
Tier A in Gym · for TrapsPower Shrug
Jump Shrug
4sets
5reps
120srest
~7.4kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inNeck / upper traps
Upper traps on top of the shoulders.
Key cue (the coach says it during the set)“Lift straight up to the ears, hold 1 second.”
Tempo · Up 1 s · hold 1 · down 2 s
Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.
Feel it somewhere else? Fix it like this
- Feel it in Forearms / gripGrip gives out first. Use straps or a thicker, looser grip.
- Feel it in Lower backRolling the shoulders or leaning. Straight up and down only, stand tall.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Drive up as fast as possible, then control the way down.
- Land softly on the balls of your feet with your knees slightly bent.
- Keep your arms straight like ropes; the power comes from your hips and the traps finish it.
- It teaches the finish of the clean and lets you overload the traps with heavier weights.
- Use collars on the bar and warm up with lighter sets first.
Common mistakes
- Bending the arms and turning it into an upright row.
- Leaning back excessively at the top.
Breathing
Breathe in before the dip, exhale sharply as you shrug.
Equipment needed
Recommended by goal
Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s