Barbell Overhead Shrug

Begin by positioning your feet shoulder-width apart, maintaining a strong, stable stance.

Load a barbell with the appropriate weight and use a snatch grip (wide grip) to hold the bar.

Carefully clean the barbell to your shoulders or use a safe method to get the barbell overhead, such as a squat rack.

From the starting position, with arms fully extended, press the barbell overhead until your arms are straight but not locked out.

Contract your core and glutes to maintain a stable and straight torso.

Keeping your arms extended, elevate your shoulders to raise the barbell slightly as if trying to touch your ears with your shoulders.

Hold the contracted position for a moment, then slowly lower your shoulders back to the starting position while maintaining control of the bar.

Repeat the shrugging motion for the desired number of repetitions.

Ensure you use a weight that is manageable for the overhead position and does not compromise your form.

Keep your neck in a neutral position throughout the exercise to avoid strain.

Avoid bending your elbows during the shrug to ensure the primary focus remains on the trapezius muscles.

If you are new to the exercise, consider starting with a lighter weight to perfect the movement pattern before increasing the load.

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