Shrug (Trap Bar)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, with the trap bar positioned on the ground in front of you.
   • Ensure the trap bar is evenly loaded with weights, if applicable.
2. Step 2Position Your Feet
   • Step inside the trap bar, positioning your feet shoulder-width apart.
   • Align your feet with the handles of the trap bar.
3. Step 3Bend Your Knees
   • Bend your knees slightly and hinge at your hips to lower your body towards the handles.
   • Keep your back straight and chest up as you prepare to grip the handles.
4. Step 4Grip the Handles
   • Reach down and grasp the handles of the trap bar with both hands, ensuring a firm grip.
   • Your hands should be positioned at shoulder-width apart.
5. Step 5Engage Your Core
   • Engage your core muscles to stabilize your body.
   • Keep your shoulders back and down, avoiding any rounding of the back.
6. Step 6Lift the Bar
   • Push through your heels and stand up straight, lifting the trap bar while keeping it close to your body.
   • Fully extend your hips and knees at the top of the movement, squeezing your traps.
7. Step 7Lower the Bar
   • Lower the trap bar back to the ground by bending your hips and knees, maintaining control.
   • Ensure your back remains straight and your core is engaged throughout the descent.
8. Step 8Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form with each lift.
9. Step 9Finish the Exercise
   • After completing your reps, carefully set the trap bar down on the ground.
   • Stand upright and take a moment to ensure your body is stable before moving away.