Traps
Clean Shrug
A shrug performed explosively at the top of the clean pull to train the traps and the finish of the pull.
Energy burned
≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min
Estimate range 17–28 kcal (±25 %)
Muscle mass worked9 %
Effort during a set6.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with your feet hip-width apart and hold a barbell at mid-thigh.
- 2Keep your arms straight and your chest up.
- 3Hinge slightly with your knees bent.
How to perform
- 1Extend your hips and knees explosively.
- 2Shrug your shoulders up toward your ears.
- 3Keep your arms straight until the shrug is complete.
- 4Lower the bar under control.
