Thread: Im I doing it wrong Shrugs?

Originally posted by Larva
i gained 10lbs in 2 months. and i could have done it with out you guys/gals help.

My, my, my. Aren't you the cocky one.

You may have knotts. Feel around in your shoulders, chest, back for them...if you do...seek a pt or go to your doctor and get them taken care of. DO NOT neglect that situation.


Also, if your knott is where I think it is.....you could end up getting tension headaches....NOT A FUN ONE.

oh.....and when you shrug....do not shrug forward....rather....shrug and squeeze your shoulders blades together........You could be using too much weight if this happens

Also, if you're doing free weights and you find it hurts.....try using the calve machine for shrugs.......its the one you stand on and place your shoulder underneath padding......

and you may want to use lifting straps on these if your grip is giving out from the weight before your traps. not sure what to tell you on the pain though. it sounds like you are doing the movement correctly - up and down and not a rolling circular motion. good luck

NG......you can do the movement correctly...by going up & down...BUT....if your shoulders drift forward, you're doing it WRONG.....they should be straight and drawn back.....drift forward for too long equals PAIN PAIN PAIN...soon it will end up in the neck. I'm saying this because this person is having pain associated while doing this exercise.

Signs of drifting forward is too much weight......straps will not get you out of that.....they will help you keep your grip though.

ok thanks all i will try your suggestions.

mix it up wtih some dumbells too and some people use a hack squat machine to do shrugs on. Try doing them behind your back. I think that's how Lee Haney did them as it is supposed to place more direct tension on the traps. Just do NOT roll your shoulders!!

Hi Freeman,

I haven't tried the, "behind your back" move. However, I'm trying to picture this in my mind. Now, if you put the bar behind your back:

1: You're going to point your shoulders in a direction you DON'T want them in to begin with.
2: You're causing more strain than need be to your lower back
3: Wouldn't your glutes get in the way?

BTW -- I'm picturing this with using a straight bar. Curious, have you tried it that way? You didn't mention this is what you do rather, another person.

PS: I'm not trying to challeng your word of advice. Just trying to justify it is all.

I have tried it, and I can tell you it is a good way to change things up now and then. Of course, you need to go lighter for a few reasons...1) not being used to the movement and 2) because I think the human physiology doesn't allow for as much weight in this position. By using this method, your shoulders are pulled back more and I feel this is a BETTER position to use, as many often do shrugs in the front and have their shoulders roll forward (bad!)...and, at first your glutes can get in the way, but you figure out how to do it properly so they don't. you just have to stand a bit in front of the bar...a good way to try these out is to use a smith machine to get used to the movement. I rarely do these because I hate having to go lighter (an ego thing)

I rarely recommend using any behind the neck/back movements cuz they seem unatural, but this I feel is a good movement, and effective with limited risks...

Babsie you can use the barbell behind your back but you cannot use anywhere near the weight as on the frony.

Yes your ass gets in the way...if you have a bigun....lol but it does stress the traps and rhomboid between the blades more severely.