Clean Shrug — Bodyweight Variation
Bodyweight version of the Clean Shrug. Same target muscle (traps) with a different equipment requirement.
Substitution plate
Clean Shrug is a PULL traps parent; the BODYONLY swap keeps force direction first, kit second.
Parent exercise
Clean Shrug
canonical record
Primary muscle
Traps
trained via parent
Equipment
Bodyweight
this variation
Parent docs
350
low third · 249 BODYONLY
Clean Shrug — Bodyweight Variation opens on force profile: a PULL parent (Clean Shrug) swapped onto Bodyweight. Force direction is the first filter before muscle (traps) or kit.
This BODYONLY substitute sits in the lower third of the 883-page catalogue by parent instruction mass (< 657 chars). Short parents are intentional catalogue stubs; open the parent only for orientation, then judge the swap visually.
BODYONLY swap on Clean Shrug (PULL · DOC · force)
One of 249 Bodyweight substitutes on PlainExercise. Parent Clean Shrug is traps · barbell · beginner with 350 instruction characters (DOC, low corpus band). Use this page when bodyweight is what you have; open the parent for the step list.
Educational catalogue only, not medical or personal-training advice.
Parent exercise · DOC
Parent docs are thin (350 chars). Use Clean Shrug as orientation, then judge the BODYONLY pattern live before loading volume.
Safety notes · BODYONLY · PULL/COMPOUND
Bodyweight removes external load on a beginner traps pattern. Keep reps honest; add pauses before chasing volume when joint control still feels new. Read the Compound vs isolation guide before programming the swap.
Read with Clean Shrug — Bodyweight Variation
Nearest BODYONLY cohort peers by parent documentation depth (DOC · PULL/COMPOUND · FLOOR), plus parent and guide.
Snatch Shrug — Bodyweight Variation
BODYONLY swap on Snatch Shrug (traps). Parent docs 353 chars · Δ3 vs this DOC parent.
Dumbbell Incline Row — Bodyweight Variation
BODYONLY swap on Dumbbell Incline Row (middle back). Parent docs 337 chars · Δ13 vs this DOC parent.
Leverage Deadlift — Bodyweight Variation
BODYONLY swap on Leverage Deadlift (quadriceps). Parent docs 323 chars · Δ27 vs this DOC parent.
Alternating Cable Shoulder Press — Bodyweight Variation
BODYONLY swap on Alternating Cable Shoulder Press (shoulders). Parent docs 382 chars · Δ32 vs this DOC parent.
Iron Cross — Bodyweight Variation
THIN pole in the BODYONLY cohort, parent Iron Cross at 2 instruction chars.
Power Clean — Bodyweight Variation
DEEP pole in the BODYONLY cohort, parent Power Clean at 3264 instruction chars.
Clean Shrug
Canonical parent (BARBELL · PULL · COMPOUND). Steps and muscle map live here, this page is the BODYONLY substitute only.
Compound vs isolation
Guide drill for a BODYONLY · FLOOR · DOC substitute, how to judge whether the force profile still transfers.