Kettlebell Shrug

How to perform the Kettlebell Shrug

1. Stand tall holding a kettlebell in each hand at the sides, arms straight, with the bells hanging behind the wrists.
2. The kettlebell load hangs slightly behind the palm, which challenges grip and keeps the pull on the upper traps.
3. Brace the core and let the bells hang so the traps stretch at the bottom.
4. Elevate the shoulders straight up toward the ears, keeping the arms straight and the load moving vertically.
5. Squeeze the traps hard at the top, then lower the kettlebells under control to a full stretch.
6. Keep the neck neutral and the chin level rather than rolling the shoulders backward at the top.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Rolling the shoulders backward at the top rather than shrugging straight up.
• •Jutting the head forward under the load and straining the neck.
• •Bending the elbows to curl the bells up instead of keeping the arms straight.
• •Letting the kettlebells swing forward and back rather than keeping the load vertical.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.