Traps
Snatch Shrug
An Olympic training drill emphasizing the shrug phase of the snatch to build trap and pull strength.
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 holding a barbell in a wide snatch grip at mid-thigh.
- 2Soften your knees with your torso slightly forward.
How to perform
- 1Extend your hips and knees, rise onto your toes and shrug your shoulders straight up.
- 2Keep your arms straight throughout.
- 3Hold at the top briefly.
- 4Lower the bar under control and repeat.
