As mentioned last week, shrugging with the kettlebells offers many benefits. This week we will examine the most commonly used shrug – the standing shrug.

    The standing shrug targets the upper trap area. Most commonly the kettlebells are held in front of the legs. The shoulders are shrugged straight up and lowered under control without rolling the shoulders.
A slightly different feel occurs by holding the kettlebells outside the upper legs. This type of shrug will hit the traps a little lower and will allow for a more full range of motion. It is also easier to pinch the shoulder blades together to activate more of the upper back complex.

    The next variation is shrugging with the kettlebells held behind the glutes. This works the upper traps through a shorter range of motion. The shoulders pull slightly back for this shrug.

    A final variation is my favorite of the four. It is the one kettlebell shrug. Any of the three positions can be used, but holding the bell on the side of the upper leg provides the greatest freedom of movement. By holding one bell at the side, the body\spine must stabilize throughout... I find the greater range of motion provides a more complete trap workout and takes away any shoulder stress that accompanies holding two kettle bells.

    Next issue: varying the shrugging angle.

Keep snatching, Steve