Power Shrug (Barbell)

An explosive shrugging movement where the barbell is lifted using rapid hip and shoulder extension, emphasizing speed and power.

Instructions

1. Stand upright with feet shoulder-width apart, holding a barbell at arm’s length in front of your thighs with a pronated grip (palms facing backward).
2. Keep your arms straight and elbows locked throughout the movement.
3. Generate momentum by dipping slightly at the knees and hips while keeping your torso upright.
4. Explosively extend your hips and knees while simultaneously shrugging your shoulders upward with maximum force.
5. Rise up on your toes as you shrug to add additional upward momentum.
6. Quickly decelerate and lower the barbell back to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• The movement should be explosive and powerful, not slow and controlled.
• Use your legs to generate power; don’t rely solely on arm strength.
• Keep the bar close to your body during the movement.
• Avoid excessive forward or backward movement of the barbell.
• Control the descent to protect your shoulders and maintain stability.
• Heavier loads are appropriate for this explosive variation.