Kirk shrugs target the upper back, traps and shoulder girdle. When compared to standard shrugs, certain nuances in the execution of the movement make it a significantly more demanding, and much more effective, exercise to build upper back strength.

Kirk Shrugs Step-By-Step

Kirk shrugs get their name from American powerlifter Kirk Karwoski. Kirk shrugs are different from other shrugs through the addition of a pause at navel height. Targeted muscles include the upper and middle trapezius, rhomboids, and deltoids. It’s a true test of your grip and raw strength.

• Set up a loaded barbell in a rack, like you would for a normal shrug. Use a lower weight than usual. You should aim for roughly 70-80% of your normal numbers. For your first few reps, you may need to use an empty 20kg Barbell to ensure proper form.

• Grab the bar with a double-overhand, thumbless grip.

• Pull your shoulder blades back and down before initiating the shrug by contracting your traps and lats. Pull the barbell as high as you can without using momentum from your arms, legs or lower back. You can bend your elbows to allow the bar its upward trajectory.

• When you hit the top position (around navel height), hold the bar in place for a one-second pause. This is much harder, than it sounds!

• Slowly move the Barbell back to its starting position. The more you resist dropping the bar, the more benefit you’ll get out of this eccentric element of the shrug.

Due to the intense nature of the Kirk shrug, we recommend using this movement as a finisher for your upper-body sessions. If you’re completely new to Kirk shrugs, start with 2-3 sets of 8-10 reps until you get a feel for the movement.

Benefits of Kirk Shrugs

Trap Development

If you’re looking to build visibly strong traps, Kirk shrugs are the way to go as the movement engages the upper trapezius muscles much more in comparison to traditional shrugs.

Shoulder Development

By activating your traps, lats and upper back muscles, Kirk shrugs can improve your overall shoulder stability and help prevent injuries.

Improved Posture

Strengthening your traps and upper back can help to straighten your posture. This is particularly relevant when you catch yourself slouching a lot, for example, when you’re working at a desk or reading a book.

Increased Functional Strength

It almost goes without saying that Kirk shrugs can lead to some serious strength gains in the upper back. A strong back can improve your performance in other sports and activities, such as Olympic weightlifting, swimming, and bouldering.

By adding Kirk shrugs to your training, you are opening the door to significant strength gains, which boosts your functional fitness, and look great too!

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength