8/18/2019 The Countermovement Shrug

1/4

Exercise Technique

The Exercise Technique Column provides detailedexplanations of proper exercise technique to optimizeperformance and safety.

COLUMN EDITOR: Jay Dawes, PhD, CSCS*D,NSCA-CPT*D, FNSCA

The CountermovementShrugBrad H. DeWeese, EdD, CSCS, NSCA-CPT, USAW

1

and Steven K. Scruggs, MS, USAW2

1United States Olympic Committee, Lake Placid, New York; and   2Department of Kinesiology, Leisure, and SportScience, East Tennessee State University, Johnson City, Tennessee

S U M M A R Y

THE COUNTERMOVEMENT SHRUG

IS A DYNAMIC TOTAL BODY

EXERCISE ALLOWING AN ATHLETE

TO BECOME MORE EFFICIENT AT

PRODUCING FORCE. THE EXER-

CISE PROVIDES AN OVERLOAD

STIMULUS THROUGH UTILIZINGTHE STRETCH-SHORTENING

CYCLE. THIS MOVEMENT TEACHES

THE DOUBLE KNEE BEND AND MAY

IMPROVE EXTENSION AT THE TOP

OF THE SECOND PULL FOR THE

CLEAN AND THE SNATCH. THIS

EXERCISE CAN BE USED

THROUGHOUT THE TRAINING

YEAR. THIS COLUMN PROVIDES

A DETAILED DESCRIPTION AND

FIGURES OF THE PROPER EXER-

CISE TECHNIQUE FOR A COUNTER-MOVEMENT SHRUG.

TYPE OF EXERCISE

The countermovement shrug (CMS), a dynamic exercise,improves the athlete’s ability

to produce force through an overloadusing the stretch -shortening cycle(SSC). In addition, this movementcan be used as a teaching modalityfor gaining mastery of the double knee

bend and improving extension at the

top of the second pull for the cleanand the snatch.

MUSCLES INVOLVED  Initial static stability in start position:

erector spinae group (iliocostalis,longissimus, and spinalis), deep spi-nal muscles (rotators, interspinales,

multifidus, and intertransversarii),rectus abdominis, transverse abdom-inis, external obliques, internal obli-ques, quadratus lumborum, tricepsbrachii (long head), deltoid, subsca-pularis, latissimus dorsi, flexor andextensor masses of forearm, bra-chioradialis, trapezius, splenius capi-tis, splenius cervicis, infraspinatus,serratus posterior inferior, rhomboidmajor, rhomboid minor, and thesupraspinatus.

  Descending portion of the CMS:hamstrings group (biceps femoris,semimembranosus, semitendinosus),gluteus maximus, quadriceps group(rectus femoris, vastus lateralis,vastus medialis, and vastus interme-dius), gastrocnemius, soleus, tibialisposterior, flexor hallucis longus,flexor digitorum, peroneus longus,and the peroneus brevis.

  Ascending portion of the CMS:trapezius, splenius capitis, spleniuscervicis, levator scapulae, rhomboid

minor, rhomboid major, serratus

posterior superior, posterior deltoid,teres minor, teres major, erector spinaegroup (iliocostalis, longissimus, andspinalis), deep spinal muscles(rotators, interspinales, multifidus,and intertransversarii), rectus abdomi-nis, transverse abdominis, externalobliques, internal obliques, quadricepsgroup (rectus femoris, vastus lateralis,vastus medialis, and vastus interme-dius), gluteus maximus, hamstringsgroup (biceps femoris, semimembra-nosus, semitendinosus), gastrocne-mius, soleus, tibialis posterior, flexorhallucis longus, flexor digitorum, per-oneus longus, and the peroneus brevis.

BENEFITS OF THE EXERCISE

The CMS is a dynamic movementthat can potentially serve as an exer-cise that promotes greater rate of force development and a potentiating mechanism for skill development andrefinement. Because of the effects of the SSC, the athlete is able to over-come a greater force at a highervelocity. This resultant phenomenonallows the athlete to become moreproficient at completing the top of the second pull in the clean andsnatch. In addition, the nature of thisexercise allows it to be used in various

stages during the training year.

VOLUME 34 | NUMBER 5 | OCTOBER 2012 Copyright    National Strength and Conditioning Association20

8/18/2019 The Countermovement Shrug

2/4

STARTING POSITION   Before assuming the starting posi-

tion, have the lifter place theirhands on the bar using their favor-

able clean or snatch grip length. Inconjunction to spacing, it is advan-tageous for the athlete to use thehook grip to prevent losing controlof the bar and prematurely bending the elbows during the extensionphase of the lift.

 Once the lifter has assumed a propergrip, the lifter should proceed tostand up with the bar, ensuring thattheir stance is similar in width totheir traditional position used in par-tial pulling movements. Specifically,

the feet should be near hip width,with the toes slightly open for com-fort (Figure 1).

 Start the exercise in a standing posi-tion with a slight bend at the knee(avoid “locking out”). While in theposition, the lifter would need tocontinue with isometric contractionof the musculature surrounding theupper and lower extremities, and theposterior musculature to remainerect and upright. This “tight” posi-tion can be the result of having the

athlete inhale deeply to inflate thechest. At this point, the bar shouldbe at a position in which it is in

contact with the body and would“brush the thigh” during the secondpull. Most often, the barbell can be

seen high on the thigh near the pel-vic area. Minor differences in barheight will be seen when changing from the clean grip to the snatch grip(Figure 2). Specifically, the bar willbe higher on the thigh when the ath-lete is performing snatch-grip CMSsbecause of the abbreviated armlength as a result of the wider handspacing.

 Before beginning the descent por-tion of the movement, the liftershould make sure that the elbows

are rotated out and wrists flexed.These 2 biomechanical adjust-ments allow the barbell to stay

closer to the athlete’s body during the lift.

 Finally, the athlete should be cued toanchor themselves with their heels,

so that the descent is linear, allowing for proper muscle activation tooccur. Teaching the athlete to “siton their heels” will allow for greatercontrol and bar speed to occur at thetop of the lift as a result of betterpositioning.

DESCENDING PHASE  Maintain an upright position of the

upper body during the descent bycontinuing to isometrically contractthe posterior musculature to avoidany potential anterior pelvic tilt.The athlete should continue todescend on their heels to allow forstabilization and muscular recruit-ment (Figure 3).

  Descend approximately into a ¼squat position, with a knee angle atapproximately 1208   to 1358   (widerange to account for novices towell-trained individuals). This bentknee position is often referred to asthe “peak power position.”

  During the descent, the barbellshould not deviate from the originalposition on the thigh. Most often,a change in bar placement on thethigh during the descent is the resultof either unwanted forward flexionof the hip joint (chest drops) or spi-nal flexion.

  Finally, at the end of the descent,the athlete should feel “loaded” inthe hamstrings group because of theacute overstretching of these musclesand “anchored to the floor” through

the heels (Figure 4).

ASCENDING PHASE   The final portion of this exercise

begins with a forceful counter tothe eccentric movement, causing a stretch reflex to occur in the ham-strings group leading to a rapid con-centric movement.

 The lifter should be taut to concen-trically extend fully at the ankles,knees, and hips, creating triple exten-

sion (Figure 5).

Figure 1.   Starting position with clean

grip.

Figure 2.   Snatch grip position.

Figure 3.   Front view of descended

(power) position.

Strength and Conditioning Journal | www.nsca-scj.com   21

8/18/2019 The Countermovement Shrug

3/4

  During this phase, the lifter will alsobe using the momentum created bythe countermovement to “shrug” atthe top of the movement by con-tracting the trapezius and sur-rounding musculature, whichincludes the splenius capitis, sple-nius cervicis, levator scapulae,

rhomboid minor, rhomboid major,serratus posterior superior, poste-rior deltoid, teres minor, and teresmajor (Figure 6).

  In conjunction with the shrug, theathlete should be taught to slightlyflex the wrists, thus allowing the bar-bell to stay closer to the athlete’sbody.

  Recall that the elbows should remain“locked” and have the appearanceof being slightly rotated outward

during the concentric portion of the lift. Prematurely bending of the elbow (humeroulnar) joints pre-vent the shrug from being fullymaximized.

  Finally, on the descent from fullextension, there should be flexionat the knee when “landing” to absorbthe weight on the barbell. Again, thelifter should remain focused on notallowing any anterior pelvic tilt.

 The athlete should take the time tofully return to the set position beforeperforming the next repetition.

PRACTICAL APPLICATION

Recall that the CMS is a weight-training movement that allows the athlete toproduce greater rates of force throughthe inclusion of the SSC. As a result of this feature, the CMS can potentially beused as a resource in furthering an ath-lete’s ability to learn and better use thedouble knee bend in weightlifting move-ments from the floor. Specifically, the

amortization phase of the CMS

reinforces the sensation provided fromthe SSC that occurs just before the sec-ond pull is initiated. This sensation istypically noticed when the athlete is in

a vertical position with the knees aheadof the bar, as previously describedabove.

In addition to enhancing an athlete’sability to perform the double knee bendand use the SSC, it has the potential toassist in improving an athlete’s ability toperfect the second pull. For this reason,this exercise can be implemented in var-ious phases of the annual plan.   General preparatory: When working 

with athletes of higher ability, a coach

may opt to use this exercise to pro-mote power endurance. For instance,this exercise could be implementedearly on in a pulling session whenthe coach is using a higher repetitionblock (3  3  10) or in more complex situations such as cluster training.

  Maximal strength: This block or phaseof training is developed by a coach toensure an athlete optimizes his or herability to produce high forces. Thistypically occurs through the inclusionof strength training movements

that require an athlete to overcomea heavier external load coinciding witha lowered volume (3  3  5). Althoughthe CMS does not align with the tra-ditional requirements of a maximumstrength phase, this exercise could beused to maintain an athlete’s ability toproduce force quickly.

  Speed strength/conversion: TheCMS can be used as a higher speedoverload stimulus when the athleteis transitioning out of a maximal

strength block to impart greater ratesof force. For example, an athletecould perform the CMS at a lowervolume (3   3   3 to 3   3  5) with anintensity that is greater than an ath-lete’s maximum performance in theclean or snatch. In addition, thisexercise could be performed beforea heavier pull from the floor, such asa power clean or snatch, to potenti-ate the speed of movement andimprove the positioning within the

complete movement.

Figure 5.   Front view of complete

extension and shrug.

Figure 6.  Rear view of complete exten-sion and shrug.

Figure 4.   Lateral view of descended(power) position.

Exercise Technique

VOLUME 34 | NUMBER 5 | OCTOBER 201222

8/18/2019 The Countermovement Shrug

4/4

 Explosive speed/maintenance: Just asthis exercise is used in the aforemen-tioned scenario, the CMS can be usedto maintain an athlete’s performance

abilities by requiring the athlete tofocus on speed of movement in a tra-ditional maintenance phase. Specifi-cally, the coach can recommendthat the athlete perform the CMS at

a lower volume (3  3  2 to 3  3  3) witha moderate to heavy load that is equalto or slightly heavier than the ath-lete’s current clean or snatch maxi-

mum. Moreover, the lift can be usedas a possible potentiating mechanismfor strength/power athletes whohave the requisite strength to takepart in such training agendas.

Brad H. DeWeese is the Head Sport Physiologist at the United States Olympic Training Center.

Steven K. Scruggs is a Master’s Degree Student at East Tennessee State University in the Department of Kine- siology, Leisure, and Sport Science.

Strength and Conditioning Journal | www.nsca-scj.com   23