Back
The main muscle group listed for this exercise.
Exercise guide
Snatch Shrug
Snatch Shrug is an intermediate-level back exercise performed with a barbell. It also involves the arms and shoulders.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
Snatch Shrug also involves arms, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Snatch Shrug
- Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
- Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover is an intermediate-level back exercise performed with a barbell. It also involves the chest, shoulders, and arms.
View exerciseRack Pull with Bands
Rack Pull with Bands is an intermediate-level back exercise performed with a barbell. It also involves the arms, glutes, and legs.
View exerciseRack Pulls
Rack Pulls is an intermediate-level back exercise performed with a barbell. It also involves the arms, glutes, and legs.
View exerciseClean Shrug
Clean Shrug is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Snatch Shrug.
What muscles does Snatch Shrug work?
Snatch Shrug primarily trains the back and also involves the arms and shoulders.
Is Snatch Shrug beginner-friendly?
It is listed as intermediate.
What equipment do I need for Snatch Shrug?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.