How to do a barbell shrug

Setup:

1. Foot Position: Stand with your feet approximately shoulder-width apart.
2. Grip: Grasp the barbell in front of your thighs with an overhand grip, slightly wider than shoulder-width.
3. Upright Posture: Stand tall with your chest lifted and shoulders back and down. Engage your core.

The Lift:

1. Initiate the Shrug: While maintaining an upright posture, elevate your shoulders towards your ears as if trying to shrug them upwards.
2. Squeeze at the Top: Hold the peak contraction briefly, squeezing your traps forcefully.
3. Controlled Descent: Slowly lower your shoulders back to the starting position in a controlled manner.
4. Reset: Take a breath, reset, and repeat.

Tips:

• Focus on the Traps: Concentrate on the feeling of your traps contracting rather than simply moving the weight.
• Rolling Shoulders: Slightly rolling your shoulders back as you shrug can help emphasize the peak contraction.
• Don't Over shrug: Keep the movement controlled, excessive elevation can lead to discomfort.