Behind The Back Barbell Shrugs

Behind The Back Barbell Shrugs Instructions

• Position your feet just inside shoulder-width with your knees slightly bent.
• A barbell positioned behind you.
• The core is braced and engaged. Shoulders are pinned back and eyes fixed straight ahead.
• Back is flat with a neutral spine.
• Grip the barbell at shoulder-width, your palms facing away from you.
• Make sure to keep your core braced and engaged.
• Your low back is not arched.
• Maintain an upright chest from start to finish. Don't let your shoulders round.
• Lift (shrug) your shoulders straight up, think about bringing your traps to your ears. Quickly pause to hold the contraction.
• Your arms are passive during the movement.
• Release and lower the bar to the starting position.
• Don't lose your strong posture as you lower the bar.

*Tips*

• Focus on the isolation of the traps.
• Keep the bar as close to your center-of-gravity as possible. 
• Refrain from using your arms to pull the bar up. The arms are merely a lever for your traps. 
• Don't use momentum or excess movement to elevate the bar.