Tip: The Standing Kettlebell Shrug

Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.

There's a place for unilateral shrug training since compensation patterns typically come from one side being weaker than the other. If you know you have a weaker side, simply add a specific shrug variation to that side to fix the issue.

A standing one-arm shrug with a kettlebell is very effective. Hold onto a bench to stabilize the upper body, making sure to stand wide enough to create a stable base. Keep the back extended and pull the shoulder blade back and down. Use an incline or flat bench to target different areas and to learn stabilization of the scaps in different angles.

Eirik Sandvik is an innovative athletic-performance specialist. His profound experience with injuries fuels his passion for finding the best strategies and solutions for overcoming setbacks. Eirik works with elite athletes in a variety of sports, from MMA to Figure fitness.    Follow on Instagram