How To Do Snatch Grip Barbell Shrug Properly

The snatch grip barbell shrug is a great isolation exercise for engaging your trapezius muscle (traps). Therefore, you develop strong and well-toned traps.

The only equipment that you need for this workout, as the name suggests, is the barbell. Load the bar with weight plates that you can endure.

How to do the snatch grip barbell shrug:

  • Start by positioning yourself behind the barbell. Grasp the bar with a double overhand grip. Ensure that your hands are shoulder-width apart.
  • Lift the barbell and suspend it slightly below your hips. Stand tall and maintain a neutral spine. This denotes your starting position.
  • Commence the movement by elevating your shoulders through contracting your lats. The peak movement should be when your shoulders almost touch your ears. While at the top squeeze your shoulders.
  • Pause briefly then lower the barbell to the starting position.
  • Perform 10 to 12 repetitions for 3 sets.

WHAT MUSCLES DOES THE SNATCH GRIP BARBELL SHRUG WORK?

TRAPS

As mentioned earlier, the snatch grip barbell shrug mainly targets your traps. The exercises mainly engage your mid and upper trapezius.

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Besides, the traps play a significant role in initiating the movement. For instance, the traps assist in elevating the shoulders and supporting the shoulder girdle.

UPPER BACK MUSCLE

The snatch grip barbell shrug engages and stretches the upper back muscles. As a result, they become bigger and stronger.

Moreover, they play a vital role in improving your posture and reducing back pain.

SHOULDER MUSCLES

Your shoulders are also important since they facilitate movement. Successful execution of the workout mainly depends on the ability of your traps to elevate your shoulders towards your ears. Your shoulders become stronger and the risk of developing shoulder pain and injuries reduce.

FOREARM MUSCLE

Throughout the entire routine, you grasp the barbell. This plays a key role in enhancing your grip strength.

This gives you improved resilience to injuries and enables you to lift heavier and bigger weights. The snatch grip barbell shrug also strengthens your wrist flexor and forearm muscle.

SNATCH GRIP BARBELL SHRUG BENEFITS

ENHANCES ATHLETIC CAPABILITIES

The snatch grip barbell shrug plays a vital role in enhancing your athletic performance. This is because the workout enables you to reach the full extension of your muscles.

As a result, you can lift heavier weights with minimal strain, hence qualifying you as a contestant in the Olympic lifting competition.

IMPROVES YOUR APPEARANCE

The snatch grip barbell shrug improves your appearance, particularly your back view. You develop a muscular frame that is well-sculpted.

This is the ideal physique of a lifter. A fit physique boosts your confidence and self-image.   

PROMOTES A MORE STABLE NECK

The workout engages your neck muscles. Consequently, your neck becomes stronger and more stable. This plays a critical role in minimizing neck injuries and pain.

Additionally, you can engage in sports that require neck strength such as hockey, rugby, and football.

PROMOTES UPPER BACK STRENGTH

Performing the technique correctly and consistently strengthens your upper back muscles. This helps you perform other variations of the exercise with minimal strain.

Besides, you experience minimal cases of back pain. You also develop a healthy posture.

ALTERNATIVES TO SNATCH GRIP BARBELL SHRUG

BARBELL ROW  

The barbell row is an excellent alternative since it engages your lats. Moreover, the exercise strengthens your back. You will need a barbell to perform this exercise.

If you are a beginner, you can use the empty bar.

How to do the barbell row:

  • Start by loading the barbell with weight plates that are in line with your fitness needs and endurance level. Stand behind the bar and maintain a hip-width stance. Ensure that your mid feet are directly below the bar. Grasp the barbell with an overhand grip ensuring that your hands are shoulder-width apart.
  • Raise the bar, stand tall and suspend it on your hip region. Then proceed to bend your back and suspend the bar at your knee region. Maintain a neutral spine and engage your core. Avoid arching your back. This marks your starting position.
  • Begin lifting the bar straight upwards so that it almost touches your lower sternum. While doing this, ensure that your elbows bend at your sides.
  • Pause briefly then lower the barbell to the starting position.
  • Perform your desired repetitions and sets. Do not overdo it.

PULL- UP

The pull-up strengthens and grows your lats. Therefore, it is also a suitable alternative. To perform the pull-up, you will need a pull-up bar or a mounted overhead bar.

How to do the pull-up:

  • Start by placing a box below the overhead bar. Use the box to reach the bar then grasp it ensuring your hands are shoulder-width apart. Your palms should face forward.
  • Remove your legs from the box and hang them from the bar. Extend your arms fully, curve your back slightly, and keep your chest out. This denotes your starting position.
  • Pull yourself upwards until your chest is in line with the bar. Do this while exhaling.
  • Pause briefly then lower yourself to the starting position while inhaling.
  • Perform 10 to 12 reps for 3 sets.

SNATCH GRIP BARBELL SHRUG MISTAKES TO AVOID

GOING TOO FAST

One of the common mistakes is going too fast. Too much speed alters the rhythm of the movement. Therefore, you are not able to engage the targeted muscles.

Besides, you become fatigued easily. To avoid this, ensure that your movement is slow and controlled.

ENGAGING YOUR ELBOWS

If you lift, the barbell with your elbows, you fail to engage your shoulders and your lats. Always ensure that your arms remain straight throughout the entire movement.

This will enable your lats to lift your shoulders upwards.

LIFTING TOO HEAVY

Lifting too heavy is counterproductive. It strains your muscles and can cause injuries. It is advisable to start with lighter weights and then increase gradually.

CONCLUSION

The snatch grip barbell shrug is a great exercise to engage and strengthen your back and shoulder muscles. The exercise is suitable for fitness athletes and bodybuilders.

You can also engage in the exercise if you want to develop stronger and well-toned lats.