THE SHRUG

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Shoulder press
– wall angels
– RKB Swing
– Double under practice

Then

FITNESS:
A. Shoulder press @85%1RM 1 EMOM x 8
B. Hang db snatch practice, 5/arm x 3; rest as needed
+
6 min
3 push press
6 kb swings

-rest 2 min-

8 min
30 sec squat thrusts
30 sec double unders

PERFORMANCE:
A. Shoulder press @85%1RM 1 EMOM x 8
B. Hang db snatch practice, 5/arm x 3; rest as needed
+
6 min
3 push press @135/95
6 kb swings @70/53

-rest 2 min-

8 min
30 sec squat thrusts
30 sec double unders

Skill review. We do it every class. Some people hate it. Others embrace it for the muscle memory and technical guidance. Either way…we have to do it. Lately I’ve been getting asked, “On a shrug, you tell me to drive thru the heels, not my toes….but I thought I was supposed to come up on my toes for tripe extension?” A lot of Athletes have the misconception that when we shrug, the movement is initiated by driving off of your toes. FALSE.

When we are doing a clean or snatch, we generate the second pull by driving thru the mid to back of the foot and then our weight naturally transfers to the ball of the foot. (allowing our shoulders to get behind the bar)

If we begin the lift with the toes, the bar path is going to be driven forward, most likely resulting in a failed or ugly lift.

So, to answer your question…yes – eventually you will be on the ball of your foot on the pull, but do not initiate the lift on your toes.

Check out the illustrations below for further explanation.