Leverage Shrug

How to perform

1. 01Load the pins to an appropriate weight. Position yourself directly between the handles.
2. 02Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
3. 03Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
4. 04Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
5. 05Pause at the top of the motion, and then return the weight to the starting position.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.