• Stand with barbell at thigh level
• Grip barbell at hip width with palms facing thighs
• Shrug shoulders toward ears; hold for half count
• Lower shoulders to start position

Sets/Reps: 4x20
Rest Time: As soon as you are ready to handle the next load
Payoff: With the barbell, you can load a lot more weight.

Kennedy’s Keys

• Keep your back flat and head forward
• Load as much weight as possible without restricting range of motion
• Pause at the top to make sure you get a full load and aren’t moving too quickly
• Never roll your shoulder joint at the top of the shrug; it’s unnecessary movement
• When you’re shrugging a heavy weight, use wrist straps