Video
Instructions
- Stand with feet shoulder-width apart holding kettlebells in front of you with a slight hinge at hips and soft knees.
- Maintain a strong flat back and let kettlebells hang down with arms straight.
- Engage your lats and traps, pull your shoulders up towards your ears in a shrugging motion without bending your elbows.
- Pause at the top for maximum contraction.
- Lower the kettlebells under control to the starting position.
Technical Tips
- Keep your back flat and chest open throughout the movement.
- Do not use momentum or swing the kettlebells.
- Focus on elevating shoulders directly up, not rolling them.
- Engage your core to stabilise your torso.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale as you shrug the kettlebells up.
- Inhale as you lower them back down under control.
Restrizioni mediche
- Shoulder impingement
- Upper trapezius strain
- Severe neck injuries
- Acute lower back pain
How do I perform the Kettlebell Silverback Shrug correctly?
To perform the Kettlebell Silverback Shrug correctly, stand in a hip-hinged position with kettlebells hanging straight down, maintain a flat back, and shrug your shoulders upwards without bending your elbows, focusing on contracting your traps.
What muscles do Kettlebell Silverback Shrugs work?
Kettlebell Silverback Shrugs primarily work the traps while also engaging the rhomboids, lats, and lower back for stabilisation, making them an effective upper back strengthening exercise.
Is the Kettlebell Silverback Shrug safe for my neck?
The Kettlebell Silverback Shrug is generally safe for the neck if performed with proper form, avoiding excessive load and neck jutting; however, those with neck injuries should consult a professional before performing it.
Can beginners do the Kettlebell Silverback Shrug?
Beginners can perform the Kettlebell Silverback Shrug with light weights to learn correct form and build foundational trap strength before progressing to heavier loads.
What is the difference between a Silverback Shrug and a normal shrug?
The main difference is that a Silverback Shrug is performed in a hip-hinged position similar to a gorilla stance, engaging stabilisers in the back and hips, whereas a normal shrug is performed standing upright.
The Kettlebell Silverback Shrug is an intermediate-level strengthening exercise focusing on building the upper back and traps with a hip-hinged posture similar to a gorilla stance. It enhances upper trapezius hypertrophy while promoting stability in the thoracic spine and scapular control. This variation is particularly effective for athletes and lifters aiming to reinforce postural strength and improve their deadlift lockout and pulling power. Its hip-hinged positioning differs from a traditional upright shrug by engaging stabilisers in the lats and lower back, providing a compound posture challenge. Additionally, the Kettlebell Silverback Shrug is beneficial for enhancing grip strength and overall scapular elevation capacity without excessive neck strain when performed with strict form. It is widely integrated into bodybuilding, fitness, and functional strength routines to build a robust upper back aesthetic and prevent shoulder instability issues over time.