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The Countermovement Shrug

DeWeese, Brad H. EdD, CSCS, NSCA-CPT, USAW1; Scruggs, Steven K. MS, USAW2

Section Editor(s): Dawes, Jay PhD, CSCS*D, NSCA-CPT*D, FNSCA

Strength & Conditioning Journal: October 2012 - Volume 34 - Issue 5 - p 20–23
doi: 10.1519/SSC.0b013e318262f7d5
Column

SUMMARY: THE COUNTERMOVEMENT SHRUG IS A DYNAMIC TOTAL BODY EXERCISE ALLOWING AN ATHLETE TO BECOME MORE EFFICIENT AT PRODUCING FORCE. THE EXERCISE PROVIDES AN OVERLOAD STIMULUS THROUGH UTILIZING THE 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 EXERCISE TECHNIQUE FOR A COUNTERMOVEMENT SHRUG.

1United States Olympic Committee, Lake Placid, New York

2Department of Kinesiology, Leisure, and Sport Science, East Tennessee State University, Johnson City, Tennessee

The Exercise Technique Column provides detailed explanations of proper exercise technique to optimize performance and safety.

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

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 Kinesiology, Leisure, and Sport Science.

© 2012 National Strength and Conditioning Association