Kettlebell Shoulder Shrug
Standing kettlebell shrug — pure scapular elevation with the kettlebell's hanging weight.
Level: Foundation
Primary: Traps
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The upper trapezius drives elevation. The levator scapulae assists. The forearms grip the kettlebells.
How to perform
Setup
Stand with feet hip-width apart, a kettlebell in each hand at the sides with arms extended.
Execution
Elevate the shoulders straight up toward the ears as high as possible. Hold briefly. Lower back down with control. Vertical motion only.
Common mistakes
- Rolling the shoulders.
- Bending the elbows.
- Cutting the bottom range.
- Loading too heavy.
- No peak pause.
Progressions and regressions
Regress to lighter loads. To progress, work pause shrugs.
Programming notes
Trap accessory. 3-4 sets of 10-15 reps, twice a week.
