Boxing is a sport that requires a lot of physical strength and endurance. Boxers need to be at their best to deliver those power punches that can knock out their opponents. To achieve this level of physical fitness, boxers often engage in a variety of exercises, including bodyweight exercises. One of the most common bodyweight exercises that boxers do is shrugs. In this article, we’ll explore why boxers do shrugs and how this exercise can benefit other athletes as well.

What are Shrugs?

Shrugs are a simple exercise that involves lifting your shoulders up towards your ears and then lowering them back down. It’s a great exercise for targeting the trapezius muscles, which are located at the back of your neck and upper back. These muscles play a crucial role in maintaining proper posture and supporting the weight of the head and arms.

Benefits of Shrugs for Boxers

Boxers use a lot of upper body strength to throw punches, defend against attacks, and maintain their balance in the ring. Shrugs can help improve a boxer’s upper body strength by targeting the trapezius muscles. Strengthening these muscles can help boxers deliver more powerful punches and improve their endurance, making it easier to maintain their guard and dodge attacks.

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Other Benefits of Shrugs

In addition to their benefits for boxers, shrugs can also benefit other athletes, as well as people who are looking to improve their overall fitness. Here are some of the other benefits of shrugs:

Benefits of Shrugs
Improved posture
Reduced neck and shoulder pain
Increased neck mobility
Improved grip strength
Increased upper body strength

How to Do Shrugs

Shrugs are a simple exercise that can be done anywhere, without any equipment. Here’s how to do them:

  • Stand upright with your feet shoulder-width apart.
  • Lift your shoulders up towards your ears as high as you can.
  • Hold this position for a few seconds.
  • Lower your shoulders back down to the starting position.
  • Repeat for three sets of 10-15 reps.

Tips for Doing Shrugs

To get the most out of your shrugs, here are some tips to keep in mind:

  • Don’t roll your shoulders forward or backward.
  • Avoid lifting your shoulders too high, which can cause discomfort.
  • Engage your core to maintain proper posture.
  • Breathe in as you lift your shoulders, and exhale as you lower them.
  • Don’t use any weights, as this can put unnecessary strain on your neck and shoulders.


Shrugs are a simple but effective exercise that can improve upper body strength and posture. They are particularly beneficial for boxers, who need to have strong trapezius muscles to deliver powerful punches and defend against attacks. However, shrugs can benefit anyone who is looking to improve their overall fitness. By adding shrugs to your workout routine, you can strengthen your neck and shoulder muscles, reduce pain and discomfort, and improve your grip strength.