Power Shrugs From Floor
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Set your bar height to right above the knee cap.
Power shrugs from floor. You really can t ask for more than that from a single exercise. Power shrugs from the hang position and the floor will help build the pulling power to develop a great barbell clean. Perform 6 8 heavy strict shrugs followed by 4 6 power shrugs once fatigue prevents you from doing the strict movement. Shrug from the floor.
Power shrugs should be a part of every serious strength athlete s program. They help stabilize the shoulder girdle protect the cervical spine strengthen the upper back and as a bonus improve posture. Power shrug hell basics. If you extend hard as you should the heels leave the floor but always keep ground contact with part of your foot.
This combination should be performed using one fluid motion. And just performing basic jumps with the hex bar will give you an additional boost to your lower body power. Traps are the new abs. Movement like shrugs snatch and clean pulls muscle snatches no contact power cleans etc are all essential movements to create a more vertical finish in the olympic lifts.
If the movement feels awkward try starting with regular barbell shrugs. Or do them at the end of a set of regular barbell shrugs. Power shrug hell combines 2 lifts. The power shrug is also called a low pull from the hang or clean extension from the hang in olympic lifting terms.
You can use power shrugs as a stand alone movement. Then progress to barbell shrugs from a hang with some slight hip involvement. Whatever you call it it s a very effec. You want to make each rep explosive but also controlled using good form.
As a bonus you ll actually get some core and calf work out of this exercise. Power shrugs do require a little more practice in regards to dialing in the timing of the extension shrug patterning. The dumbbell power shrug is the easiest exercise to learn to train full body coordination and explosiveness. Initiate the lift with a rack pull and finish with an explosive power shrug.
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