Pullisolation
SMITH MACHINE SHRUG
Custom Training: Smith Machine Shrug. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Hold the Smith bar in front of the thighs with the arms long and a tall stable stance.
- 2
Raise the shoulders upward with the arms long and the trunk stable.
- 3
Lower the shoulders slowly through a comfortable range.
THE STANDARD
Custom Training: Smith Machine Shrug. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep the head neutral; there is no need to roll the shoulders.Record the displayed resistance or added plates consistently; pulley ratios and starting resistance differ between machines.
COMMON MISTAKES
Rolling the shoulders or jerking the load with the legs.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
Machine