Primary
Shoulders
Secondary
Forearms, Lower body
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The power shrug uses explosive hip drive to move significantly more weight than strict shrugging allows. You dip slightly at the knees, then explosively extend your hips and shrug simultaneously. This overloads your traps with weights that would be impossible to move through arms-only shrugging.
When to use it
Use for explosive trap building.
Who it's for
Intermediate to advanced lifters.
The shrug happens at the top of the explosive hip extension, not before or after. Think of it as one explosive movement—hips and traps fire together. Use straps so grip doesn't limit you. The bar should briefly leave contact with your body at the top of the movement.
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Also targets: Forearms, lower body
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Hold a barbell at hip level.
Use a slight dip in your knees.
Explosively extend your hips.
Shrug your shoulders hard at the top.
Let the bar come back down.
Reset and repeat for optimal results.
More explosive than regular shrugs.
Allows heavier loading.
Good for building traps.
Use straps if needed.
Use power shrugs when building trap size and power is the goal, positioned after deadlifts or as a standalone trap exercise. They're excellent for athletes who need explosive pulling power. Choose them over strict shrugs when you want to overload the traps beyond what strict form allows.
Too much arm pulling.
On an upper-body pulling movement like the Power Shrug, this mistake can shift work away from your Upper traps. Keep your torso stable and guide the load through the intended pulling path.
Not using hip drive.
Losing hip position during the Power Shrug changes the loading pattern and can reduce the intended work for your Upper traps. Keep your hips aligned with the setup cues and move only through the range you can control.
No pause at top for optimal results.
On an upper-body pulling movement like the Power Shrug, this mistake can shift work away from your Upper traps. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced lifters.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 6-8 reps. Rest 90s-2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Power Shrug could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Power Shrug
The Power Shrug primarily targets the Upper traps, making it an effective exercise for shoulders development. Secondary muscles worked during the Power Shrug include Middle traps, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower body.
Our library labels Power Shrug as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Power Shrug. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Power Shrug is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Power Shrug include: Barbell Shrug, High Pull. These exercises target similar muscle groups as the Power Shrug and can be used as substitutes based on your equipment availability, gym setup, or training preferences.