How to do a trap bar shrug

Setup:

1. Trap Bar Position: Stand inside a loaded trap bar with your feet about shoulder-width apart.
2. Grip: Bend at the knees and hinge at the hips to reach the handles. Grasp the handles with a neutral grip (palms facing your body).
3. Starting Position: Stand up straight, lifting the trap bar off the ground. Keep your arms straight, shoulders relaxed, and core engaged.

The Lift:

1. Shrug Upwards: Elevate your shoulders towards your ears as if you're trying to touch them.
2. Squeeze: Hold the top position briefly, squeezing your trapezius muscles (traps) tightly.
3. Lower with Control: Slowly lower the trap bar back down to the starting position, maintaining tension in your traps.

Tips:

• Focus on the Traps: Concentrate on the feeling of your traps contracting rather than simply moving the weight. Avoid excessive neck movement or rolling your shoulders.
• Neutral Spine: Keep your back straight and core engaged throughout the movement.
• Slow and Controlled: Avoid using momentum. Perform the shrugs in a slow and controlled manner for maximum muscle activation.