Barbell Shrug: Are you using body momentum to lift?
Keep your body still and move only your shoulders up and down. Do not use body momentum to lift.
How to fix it
- Stand with your torso upright and the barbell hanging in front of your body.
- Keep your body still and raise only your shoulders toward your ears.
- Slowly lower your raised shoulders back to where they started.
The app sets the weight for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 13 reps in each set at 40kg as planned in your last workout, the app sets your next weight to 42.5kg. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow high should you raise your shoulders?
Sources differ slightly. Some suggest raising them as high as possible. Others say raising them until the slope of your shoulders is level may be enough. Either way, keep your body still and raise only your shoulders.
See this exercise in detail
More on the same body part
Sources
- Saeterbakken AH et al., BMC Sports Science, Medicine and Rehabilitation (2020)
- Javdaneh N et al., Journal of Clinical Medicine (2021)
- Sjøgaard G et al., Journal of Functional Morphology and Kinesiology (2023)
- Andersen LL et al., BMC Musculoskeletal Disorders (2010)
- ACE, Exercise Library · Shrug
- ACE, Exercise Library · Standing Shrug
- ExRx.net, Barbell Shrug
- ExRx.net, Common Resistance Training Mistakes
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
- NCSF, Proper Lifting Technique
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- NSCA, Exercise Technique Manual for Resistance Training · Barbell Shoulder Shrug
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.