Rack Pull w Shrug

This movement strengthens the upper back and traps as well as the lower back, hamstring, and glutes and is an excellent accessory to the hang clean. Set up for the lift with your feet hip width, knees bent, lower back arched and chest up. Bar height should be slightly below knees. In the first part of the motion, you must extend your hips quickly to generate momentum for the shrug. Lockout of the hips should time evenly with the knees to get posture set to absorb the downward force of the shrug.