Snatch Shrug

An intermediate strength exercise for the back, forearms and shoulders, done with a barbell.

Movement guide

Snatch Shrug

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusBack · Forearms · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Clean Shrug demonstrated on the 3D figure

3D demoClean ShrugBeginner · A barbell

Similar move, beginner grade.

This move

Snatch Shrug demonstrated on the 3D figure

3D demoSnatch ShrugIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Forearms, Shoulders.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell Shrug Behind The Back demonstrated on the 3D figure

3D demoBarbell Shrug Behind The BackBeginner · A barbell

Leverage Shrug demonstrated on the 3D figure

3D demoLeverage ShrugBeginner · Strength machine

Smith Machine Behind the Back Shrug demonstrated on the 3D figure

3D demoSmith Machine Behind the Back ShrugBeginner · Strength machine

Barbell Shrug demonstrated on the 3D figure

3D demoBarbell ShrugBeginner · A barbell

Calf-Machine Shoulder Shrug demonstrated on the 3D figure

3D demoCalf-Machine Shoulder ShrugBeginner · Strength machine

Middle Back Shrug demonstrated on the 3D figure

3D demoMiddle Back ShrugIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Snatch Shrug work?

Mainly the back, with help from the forearms and shoulders.

What equipment do I need for the Snatch Shrug?

A barbell.

Is the Snatch Shrug good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Clean Shrug.

What is an easier alternative to the Snatch Shrug?

Try the Clean Shrug. It works similar muscles at a lower grade.

How do I make the Snatch Shrug harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.