Barbell Power Shrug

Traps, DeltsBarbell

A heavy loading drill designed to pack power into your upper traps and shoulders. Using a slight leg dip allows you to safely overload the traps with heavier weight.

How to do it

1Grab a barbell with a shoulder-width grip and stand tall with straight arms.

2Dip your knees slightly while keeping your torso upright and spine neutral.

3Drive forcefully through your legs and shrug your shoulders straight up to your ears.

4Pause for a split second at peak contraction.

5Lower the bar back down under control.

Common mistakes

Rolling your shoulders at the top, which strains the joints without extra benefit.

Bending your elbows during the drive, shifting work to your arms.

Leaning too far forward in the dip, placing excess strain on your lower back.

Breathing

Inhale right before the dip, and exhale aggressively as you drive up and shrug.

Make it harder or easier

To regress, lower the weight and perform strict shrugs without leg drive. To progress, pause at the top or increase the load.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.