Exercise guide
Clean Shrug
The Clean Shrug is an Olympic weightlifting accessory exercise performed with the bar held at mid-thigh. The traps elevate the shoulders while the forearms maintain the grip and the rest of the body holds the hang position. It can reinforce the upward finish used during a clean pull.
Training context
What is the Clean Shrug?
Unlike a standard standing shrug, this variation begins with the torso inclined slightly forward and the bar in a clean-width grip. The position is intended to resemble part of the pulling sequence used in Olympic weightlifting.
The exercise may be loaded more heavily than a clean, but the bar should still move quickly. If the load makes the shrug slow or causes the arms to bend, it is too heavy for the intended purpose.
Technique overview
Keep the arms straight as the shoulders rise
Hold the bar at mid-thigh with a clean-width overhand or hook grip. Keep the back controlled and the arms extended. Shrug the shoulders sharply upward without curling the bar or leaning backward. Lower the shoulders under control and reset the hang position before the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.