How to do a barbell wide shrug

Setup:

1. Foot Position: Stand with your feet approximately shoulder-width apart.
2. Wide Grip: Grasp the barbell in front of your thighs with an overhand grip. Your hands should be significantly wider than shoulder-width – comfortably close to the ends of the barbell.
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 in a powerful shrug.
2. Squeeze at the Top: Hold the peak contraction for a brief moment, 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: Think about the feeling of your traps contracting rather than simply moving the weight.
• Rolling Shoulders: Slightly roll your shoulders back as you shrug. This can help emphasize the peak contraction.
• Don't Over-Shrug: Keep the movement controlled, focusing on the contraction.