Barbell Power Shrug Strength Standards for Men and Women

Discover how your Barbell Power Shrug performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Barbell Power Shrug Strength Level

Calculate Your Barbell Power Shrug Strength

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Barbell Power Shrug Weight Standards

Compare your Barbell Power Shrug performance to these weight standards and see where you stand.

LevelWeight
Beginner116 lbs
Novice219 lbs
Intermediate362 lbs
Advanced542 lbs
Elite748 lbs

Barbell Power Shrug Bodyweight Ratio Standards

See how your Barbell Power Shrug strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice1.25
Intermediate2.00
Advanced3.00
Elite4.00
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.50
Elite2.25

Barbell Power Shrug Standards by Bodyweight

Find the Barbell Power Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs32 lbs79 lbs157 lbs263 lbs390 lbs
120 lbs44 lbs100 lbs187 lbs301 lbs437 lbs
130 lbs58 lbs122 lbs216 lbs339 lbs482 lbs
140 lbs73 lbs144 lbs246 lbs376 lbs527 lbs
150 lbs89 lbs166 lbs275 lbs412 lbs569 lbs
160 lbs105 lbs189 lbs304 lbs448 lbs611 lbs
170 lbs122 lbs211 lbs333 lbs482 lbs651 lbs
180 lbs139 lbs234 lbs361 lbs516 lbs691 lbs
190 lbs156 lbs256 lbs389 lbs549 lbs729 lbs
200 lbs173 lbs278 lbs416 lbs582 lbs766 lbs
210 lbs190 lbs300 lbs443 lbs613 lbs803 lbs
220 lbs207 lbs322 lbs469 lbs644 lbs838 lbs
230 lbs225 lbs343 lbs495 lbs675 lbs873 lbs
240 lbs242 lbs364 lbs520 lbs704 lbs907 lbs
250 lbs259 lbs385 lbs545 lbs734 lbs940 lbs
260 lbs276 lbs406 lbs570 lbs762 lbs972 lbs
270 lbs292 lbs426 lbs594 lbs790 lbs1004 lbs
280 lbs309 lbs446 lbs618 lbs817 lbs1034 lbs
290 lbs325 lbs466 lbs641 lbs844 lbs1065 lbs
300 lbs342 lbs486 lbs664 lbs871 lbs1094 lbs
310 lbs358 lbs505 lbs687 lbs897 lbs1124 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs21 lbs51 lbs100 lbs168 lbs251 lbs
100 lbs26 lbs58 lbs111 lbs182 lbs268 lbs
110 lbs30 lbs66 lbs121 lbs195 lbs284 lbs
120 lbs34 lbs72 lbs131 lbs208 lbs298 lbs
130 lbs39 lbs79 lbs140 lbs219 lbs313 lbs
140 lbs43 lbs86 lbs149 lbs231 lbs326 lbs
150 lbs47 lbs92 lbs157 lbs241 lbs339 lbs
160 lbs51 lbs98 lbs165 lbs251 lbs351 lbs
170 lbs56 lbs104 lbs173 lbs261 lbs362 lbs
180 lbs60 lbs110 lbs181 lbs270 lbs373 lbs
190 lbs64 lbs116 lbs188 lbs279 lbs384 lbs
200 lbs68 lbs121 lbs195 lbs288 lbs394 lbs
210 lbs72 lbs126 lbs202 lbs296 lbs404 lbs
220 lbs75 lbs132 lbs209 lbs305 lbs413 lbs
230 lbs79 lbs137 lbs215 lbs312 lbs423 lbs
240 lbs83 lbs142 lbs222 lbs320 lbs431 lbs
250 lbs86 lbs147 lbs228 lbs327 lbs440 lbs
260 lbs90 lbs151 lbs234 lbs335 lbs448 lbs

Barbell Power Shrug Standards by Age

Discover how Barbell Power Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15100 lbs187 lbs309 lbs462 lbs638 lbs
20114 lbs213 lbs353 lbs528 lbs729 lbs
25116 lbs219 lbs362 lbs542 lbs748 lbs
30116 lbs219 lbs362 lbs542 lbs748 lbs
35116 lbs219 lbs362 lbs542 lbs748 lbs
40116 lbs219 lbs362 lbs542 lbs748 lbs
45111 lbs208 lbs344 lbs514 lbs710 lbs
50104 lbs195 lbs323 lbs483 lbs667 lbs
5597 lbs181 lbs299 lbs448 lbs617 lbs
6089 lbs166 lbs274 lbs409 lbs564 lbs
6582 lbs151 lbs248 lbs370 lbs511 lbs
7074 lbs136 lbs224 lbs333 lbs459 lbs
7567 lbs123 lbs201 lbs299 lbs411 lbs
8061 lbs111 lbs180 lbs268 lbs369 lbs
8555 lbs100 lbs162 lbs241 lbs331 lbs
9051 lbs91 lbs147 lbs218 lbs299 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1537 lbs75 lbs132 lbs206 lbs293 lbs
2041 lbs85 lbs150 lbs235 lbs334 lbs
2542 lbs87 lbs154 lbs241 lbs343 lbs
3042 lbs87 lbs154 lbs241 lbs343 lbs
3542 lbs87 lbs154 lbs241 lbs343 lbs
4042 lbs87 lbs154 lbs241 lbs343 lbs
4540 lbs83 lbs146 lbs229 lbs326 lbs
5038 lbs78 lbs138 lbs215 lbs306 lbs
5536 lbs73 lbs128 lbs200 lbs284 lbs
6034 lbs67 lbs118 lbs183 lbs260 lbs
6531 lbs62 lbs107 lbs166 lbs236 lbs
7029 lbs56 lbs97 lbs150 lbs212 lbs
7527 lbs51 lbs87 lbs135 lbs191 lbs
8025 lbs47 lbs79 lbs122 lbs171 lbs
8523 lbs43 lbs72 lbs110 lbs154 lbs
9021 lbs39 lbs65 lbs100 lbs140 lbs

Barbell Power Shrug Overview

The Barbell Power Shrug is a powerful exercise designed to build explosive strength in your traps, shoulders, and upper back by mimicking the initial pull of an Olympic lift.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Barbell Power Shrug

  1. Stand with your feet shoulder-width apart, grip a barbell with an overhand grip just outside your legs.
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and chest up.
  3. Explosively extend your hips and knees while simultaneously shrugging your shoulders up towards your ears.
  4. Keep your arms straight and avoid using them to lift the bar.
  5. Hold the top position for a second, then slowly lower the bar back to the starting position.

Want to perfect your form? Check out our detailed guide on Barbell Power Shrug for proper technique and tips.

Pro Tips for Barbell Power Shrug

  • Focus on explosive movement while maintaining control.
  • Avoid using your arms to lift the bar; allow the momentum from your legs and hips to do the work.
  • Keep your core engaged to protect your lower back.
  • Ensure a full range of motion by fully shrugging your shoulders at the top of the movement.
  • Use a weight that allows you to maintain proper form without compromising technique.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Barbell Power Shrug?

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