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To squat under it. Catch the bar on your shoulders and whip your arms around so that the elbows are pointing forward, not down. Perform three sets of five reps on this movement. Keep in mind that we're using it to gain muscle size, not to gain athletic ability or to become a Health2wealthclub competitive Olympic lifter. We don't want to use big weights at first; focus on learning the proper technique and explosion. Loading will follow! C – Overhead Shrug Overhead shrugs are an exceptional traps builder and a great way to increase your capacity to hold loads at arms length. Overhead Shrug Start position: Hold the bar overhead (intermediate grip) as if you'd just completed a shoulder press. Stretch your traps by bringing your shoulders down. Keep the arms locked and the bar overhead. The trunk must be kept tight. Health2wealthclub The Shrug: While keeping a tight posture, bring the shoulders up by contracting the traps, the shoulders must go up in a straight line. Hold the highest position for two seconds. You'll perform a single set of twenty reps on this exercise. Chances are that after ten reps you won't feel your upper body and after fifteen you'll feel like you're about to enter the Twilight Zone. This is how Health 2 Wealth Club you know it's working! D – Snatch Grip Deadlift This exercise is a great overall back builder. It's also great to develop the whole trapezius muscle, provided that you actively work to keep your upper back flat during the execution of the movement. Snatch Grip Deadlift Start Position: Feet are hip width, toes are turned slightly outward. The hang grip is wide (approximately twice shoulder width). Legs are slightly flexed at the knees (around 100-110 degrees).