Shrug


		Workout Routines

• Back Squat

• Barbell Curl

• Bench Press

• Bent Over Row

• Calf Raise

• Clean & Jerk

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• Deadlift

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• Drop Snatch

• Dumbbell Back Raise

• Dumbbell Concentration Curl

• Dumbbell Fly

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• Dumbbell Lateral Raise

• Dumbbell Reverse Curl

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• French Press

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• Goodmorning

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• Power Clean

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• Pullover

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• Pushup

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• Romain Deadlift

• Shrug

• Shrug on Toes

• Sit-up & Crunch

• Snatch

• Snatch Pull

• Upright Clean

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• Upright Snatch

• Wrist Curl


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• Planning Aerobic Exercise

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• Progressive Resistance

• Training Cycles and Periodization

• Warm-up and Cool-Down

• Weight Resistance and Movement


		Shrug

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

BACK (Beginner/Advanced)

Stand over the barbell. Position your feet underneath at shoulder width or less, having the bar cross just in front of your ankles. Point your toes out. Hold your head erect and contract your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down, and grip the bar at a wider than shoulder width. Take a 3/4 breath and stand up, pushing off the floor with your legs while pulling with your back. The bar will be hanging in front of you at groin height. Now pull the barbell up by contracting the trapezius muscles behind your head and raising your shoulders. Hold momentarily, and lower your trapezius muscles and shoulders back down.