Snatch Grip Barbell Shrug: Snatch grip barbell shrugs are a great exercise to add to your routine if you’re looking to improve your powerlifting strength. This type of shrug is performed with a shoulder-width grip on the barbell, and is supposed to be executed like a bench press. The key to successful snatch grip shrugs is maintaining good technique and using the proper muscles.

If done correctly, this exercise will help build your back, shoulders, and arm muscles.

How to do snatch grip barbell shrug in the right way?

Snatch grip barbell shrugs are an excellent exercise for developing the posterior chain. The snatch grip allows you to use more weight and generate more power than a regular barbell shrug, making it a great exercise for building strength and size in the back and shoulders.

It is very important to do snatch grip barbell shrugs in proper form. A bad snatch grip can lead to a major injury, so a proper form of snatch grip shrugs is explained here to avoid these risks of injuries and bad posture.

  • Step: 1 Position yourself facing away from the barbell with your feet shoulder-width apart and shoulder-width apart.
  • Step: 2 Grasp the barbell with a snatch grip, about 2 inches above your wrists. Avoid placing your hands too high on the barbell, as this will increase the risk of injury.
  • Step: 3 With your core engaged, pull the barbell up until your shoulder blades move off of the ground (8–12 reps). Lower the weight back to the starting position and repeat.

Snatch Grip Barbell Shrug YouTube video: TrainFTW


Barbell Shrugs Vs Dumbbell Shrugs

Compared to the benefits of barbell shrugs and dumbbell shrugs, both are amazing for the traps exercise.

But there are some differences between them, which we will discuss here.

Barbell Shrugs: A snatch grip barbell shrug is a great exercise for developing the shoulder muscles. This type of shrug is performed by gripping the barbell with your hands close to your shoulders and pulling the weight up towards your neck. The key to success with this exercise is to use a slow and controlled motion.

Dumbbell Shrugs: Dumbbell shrugs are one of the most popular exercises for building muscle mass and strength. This exercise is also great for toning your shoulders, chest and back. When performing a dumbbell shrug, you’ll want to use a snatch grip barbell.

When gripping the bar, make sure that your hands are shoulder-width apart with your palms facing forward. From here, slowly lift the weight off the ground using your shoulder muscles and bring it to your chest before lowering it back down to the starting position. Make sure to keep your core engaged throughout the entire movement.

snatch grip barbell shrug
snatch grip barbell shrug

How to do properly do Dumbbell Shrugs?

Every time we try a new exercise, it comes to mind that what is the proper form and procedure to do that exercise.

The proper way to do Dumbbell Shrugs is explained here-

Step: 1 Stand straight on the floor by joining your feet.

Step: 2 Hold dumbbells in both hands.

Step: 3 Now take a deep breath and move your shoulder up towards your ears.

Step: 4 Then, exhale and move your shoulder downward slowly.

Step: 5 This is one rep of dumbbell shrug.

Step: 6 Now repeat the process. To make it more intense, you can hold more heavy dumbbells.

Correct Barbell Shrugs Form

For the barbell shrug, you want to use a snatch grip. This means that your hands are positioned just outside of shoulder-width apart with your palms facing forward.

To perform the exercise, lift the barbell off the ground using a double-overhand grip, and then shrug your shoulders until the weight is lifted off your feet. Don’t let the weight rest on your traps or lower back – keep it moving!

Power Shrugs

Power shrugs are more effective than any snatch grip barbell shrug. Upper traps are the targeted area of power shrugs, and it helps you to make your traps strong and muscular.

Mix power shrug with snatch grip barbell shrug to get different results, and it will also make your back and shoulders strong along with traps.

Step: 1 Place the bar at the mid-thigh level on the pins and use a wider grip than your shoulder.

Step: 2 Before you move, allow your scapulae to relax completely.

Step: 3 Use some momentum to pull the bar into the “shrug” position. Hold for one second and then lower.

Step: 4 Power shrug allows for more weight than a traditional shrug and is safer for your levator scapulae.

snatch grip barbell shrug
snatch grip barbell shrug

Plate Shrugs

In plate shrugs, weight plates are used. It is different from snatch grip barbell shrug in weight criteria, but the process is similar to dumbbell shrugs.

The weight plates are held in both hands. You cannot hold a heavy weight in your hands in this shrug exercise, so it is a lightweight snatch shrug exercise.

Step: 1 Hold weight plates in your hands from the edge of the plates.

Step: 2 Stand straight with your arms hanging down the side. Keep your feet shoulder-width apart.

Step: 3 Now, shrug your shoulders slowly as high as you can and hold for a second that position.

Step: 4 Then slowly get back to the initial position.

Step: 5 Repeat the process and do as many reps as you can.


Snatch Grip Barbell Shrugs Alternative

Whenever we get bored with the same exercise every day, we try to find some alternatives to those exercises. Here we bring you some most effective traps exercises of snatch grip barbell shrugs alternative.

Kneeling Dumbbell Shrugs

This alternative to snatch grip barbell shrugs has the best part: the movement and effectiveness. The kneeling position is the best.

People often do standing snatch shrugs with dumbbells or barbells. They allow too much momentum to the lower body and are basically lifting the weight at the top.

In kneeling dumbbell shrugs, the movement is limited to the upper side of the body and is stationary on the lower.

Cable Overhead Trap Raises

The lower traps are incredibly important if you want true shoulder balance and really long-term health of your shoulders.

Take two cables set down low, reach across and grab the right cable with the left hand and the left cable with the right hand.

Now in that same kneeling position, you’re just going to do the trap raise or an overhead trap rise.

Twisting Trap Shrugs

The key is the body’s position on the cable machine, and the body must be perpendicular to the cable.

We’re trying to allow the muscle to stretch in a way that allows it to follow the fibres when it contracts.

We don’t end it with a shrug. Instead, we twist and then pull back in a retraction.

Every rep is reaping the benefits of following fibres during the initial shrug. Then, with a quick twist and pull, we get that powerful retraction.

snatch grip barbell shrug
snatch grip barbell shrug

Dumbbell Shrug rows

Whenever we do a one-armed row, depending upon where our elbow is to our body or how it travels on the way up, we can hit different areas of our back.

We can keep it nice and tight.           

We’re shrugging first and then rowing, maintaining the shrug throughout the row every time.

Dumbbell Prone Press

Dumbbell Prone Press is another one of those great lower trap exercises that are going to really, really be difficult.

Take a pair of dumbbells.

Lying on your belly, press the dumbbells straight up, overhead as far as possible.

Don’t let the dumbbells touch the ground.

Reverse Trap Fly

The key here again is to try and integrate those upper back muscles with the traps to allow those muscles to work together.

The main initiative here is shrug your shoulders as you pull back into the reverse fly.

Every single rep goes for that shrug and pulls back simultaneously.

You want to make sure you come back nice and slow to get the eccentric component and then rep out again.

snatch grip barbell shrug
snatch grip barbell shrug

Wrap Up on Snatch Grip Barbell Shrug

snatch grip barbell shrug is a great exercise for developing your triceps and biceps. Keep in mind that form is key when performing this exercise, as improper execution can lead to injuries. So, be sure to use the correct form and make sure to warm up properly before starting.

Finally, remember to take your time and complete the set with good form to achieve the desired results. So if you’re looking to add some strength and muscle to your back, this is a great exercise to try.

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