Shrugs

Myst · 06-08-2005, 07:42 PM

when you do shrugs, for those who do them, do you lift your shoulders straight up and down, or do you kind of pinch your shoulder blades together and go up?

goandykid · 06-08-2005, 08:06 PM

I don't clinch my shoulder blades together. My shoulder blades are seperate, I lift, hold for 2-3 seconds w/ heavy weight bb, and do about 10-12 w/ about 60-90 second rests.

Gets me sore every time.

OMNIFEX · 06-08-2005, 08:36 PM

Up and Down. Use very heavy weight, you'll clinch for dear life.

Having a face like

is common when shrugging heavy.

Du · 06-08-2005, 08:38 PM

I lean forward just a little, and pull it back and up. I try to get the top of my shoulderbone about 2-3 inches behind my ear.

kicka19 · 06-08-2005, 09:30 PM

i pull them up as far as possible, clench for 2-3 secs then bring my shoulders back and slowly let the wieght down

MyK · 06-08-2005, 09:56 PM

nice and slow, up and down. dont rotate your cuffs under all that weight, not good for your rotators. I do one exercise holding weight in my hands, then i do gripless shruggs on the calf machine ( the one u stand in with the pads on your shoulder) works good for me

http://www.exrx.net/WeightExercises/...GripShrug.html

da jock · 06-08-2005, 10:54 PM

Right, straight up & down...but I do behind the back BB Shrugs on the Smith Machine, then you sort of contract your traps up & forward....

RikkiHoon · 06-08-2005, 11:06 PM

Quote:

Originally Posted by OMNIFEX

Up and Down. Use very heavy weight, you'll clinch for dear life.

Having a face like

is common when shrugging heavy.

Abso-bloody-lutely!

FishOrCutBait · 06-08-2005, 11:20 PM

My face commonly looks something similar to this,

while doing shrugs in the 4-6 rep range...

Rocky_B · 06-09-2005, 01:06 AM

Its much easier to go heavy when you do barbell shrugs on a good smith machine.. I got up to 2 plates on each side which I think is heavy enough for me, but go as heavy as you need; this seems to work for my traps... with some wrist straps you're good to go and can go very heavy. Try to go up and down, and try to get your traps to come as close as possible to your ears on the way up

**Mudge** · 06-09-2005, 01:22 AM

I've tried using a smith for shrugs and I just can't, it hurts. I am liking the shrug machine though, my back is not happy with the squatting, shrugging, and good mornigns I've been subjecting it too so with the shrug machine I can center the weight instead of having it hang in front of me.

Or you can use a trap bar if your gym has one.

MWpro · 06-09-2005, 02:09 AM

When doing barbell shrugs, the bar rubs against my junk... lol. Anyway to minimize this?

HardTrainer · 06-09-2005, 02:28 AM

Quote:

Originally Posted by Mudge

I've tried using a smith for shrugs and I just can't, it hurts. I am liking the shrug machine though, my back is not happy with the squatting, shrugging, and good mornigns I've been subjecting it too so with the shrug machine I can center the weight instead of having it hang in front of me.

Or you can use a trap bar if your gym has one.

It amazes me just how many people get niggles from doing just a bit, then you see ronnie coleman do about 3 times your volume and arnold 6 times.... lol

OMNIFEX · 06-09-2005, 08:27 AM

Am I the only one here that Shrugs with Dumbbells

SoFlaBoy · 06-09-2005, 09:17 AM

Straight up and down, as mentioned earlier that rolling can hurt your rotators. Smooth controlled movement.

Triple Threat · 06-09-2005, 11:40 AM

Quote:

Originally Posted by MWpro

When doing barbell shrugs, the bar rubs against my junk... lol. Anyway to minimize this?

1. Castration.
2. Do them behind the back.

#2 is a better choice, BTW.

MWpro · 06-09-2005, 03:25 PM

Quote:

Originally Posted by CaptainDeadlift

1. Castration.
2. Do them behind the back.

#2 is a better choice, BTW.

#2 it is! lol

da jock · 06-09-2005, 07:26 PM

Quote:

Originally Posted by OMNIFEX

Am I the only one here that Shrugs with Dumbbells

Yep!!
I do DB, BB & Smith Machine & change them up from workout to workout.
I DID crunch my balls once doing DB shrugs, when I 1st started lifitng & they were too heavy & swung forward >crunch!< had to slowly walk to my locker & sit down!, & not look like I was goin gto throw up from pain!

KentDog · 06-09-2005, 07:29 PM

Quote:

Originally Posted by OMNIFEX

Am I the only one here that Shrugs with Dumbbells

You're not alone, I shrug with dumbbells too. But I also use the Smith machine. I haven't tried shrugs behind the back yet, is this what most people do when doing shrugs?

**P-funk** · 06-09-2005, 07:30 PM

Quote:

Originally Posted by OMNIFEX

Am I the only one here that Shrugs with Dumbbells

the DBs at my gym only go up to 100 so I would be there all day doing shrugs.

da jock · 06-09-2005, 07:38 PM

Quote:

Originally Posted by KentDog

I haven't tried shrugs behind the back yet, is this what most people do when doing shrugs?

NO, I think very few guys do behind/back shrugs unless they're really driven, they've really helped square off my upper back & add cuts, mass....

Seanp156 · 06-09-2005, 07:44 PM

Quote:

Originally Posted by P-funk

the DBs at my gym only go up to 100 so I would be there all day doing shrugs.

Hey, 100lbs DB's are still plenty enough for some of us !!!

jram · 06-09-2005, 08:20 PM

Myst;

For me, I kinda lean forward when doing BB shrugs and use between 100-125 lbs. with slow and strict form with high reps. I find it's best not to let my shoulders go below parallel. This way you keep constant tension on your traps through out the set which is what you would want. Also, at the top of the shrug, I hold the squeeze for about 5 seconds.

Heavy weights are OK at times with low reps, but I would use a more aggressive movement. I found out though that when working my traps and using too much weight I was bringing other muscle groups in to help thereby; not working the traps directly.

Of the types of shrugs, I personally like to super-set the Close grip shrug with the Seated barbell shrug. I can really feel my traps working.

Peace

motopsyko32 · 06-09-2005, 08:46 PM

Quote:

Originally Posted by goandykid

I don't clinch my shoulder blades together. My shoulder blades are seperate, I lift, hold for 2-3 seconds w/ heavy weight bb, and do about 10-12 w/ about 60-90 second rests.

Gets me sore every time.

thats how I do, but I have tried the rotating backwards method and I must say it gets me tired quicker

Archangel · 06-09-2005, 08:51 PM

Quote:

Originally Posted by du510

I lean forward just a little, and pull it back and up. I try to get the top of my shoulderbone about 2-3 inches behind my ear.

Ditto here!!!

FishOrCutBait · 06-09-2005, 09:21 PM

DONT ROLL YOUR SHOULDER BLADES. Just straight up and down, with a barbell. Smith machines are LAMMMEEEEE... Imo, of course.

kraziplaya · 06-09-2005, 10:06 PM

for a month now i been using dumbbells exclusively for shrugs and have noticed a big difference...i just pyramid up..i gotta use straps though...i was hitting 110lbs dumbells for 8 reps on my last set..new record for me

MillerMan · 06-10-2005, 03:28 PM

I need some straps badly...For BB I've been using a split grip (One Palm Facing in and One Palm facing out) I dont think its vey good for the shoulders...Anyone else know about this grip with shrugs.

OMNIFEX · 06-11-2005, 06:57 AM

Its good to hear other people are doing Dumbbell shrugs

But 100 pound Dumbbells being the largest in the gym

I would have to find another gym.......

06-08-2005, 07:42 PM	#1
Myst jus getting started Join Date: Sep 2003 Posts: 78	Shrugs when you do shrugs, for those who do them, do you lift your shoulders straight up and down, or do you kind of pinch your shoulder blades together and go up?
Myst jus getting started Join Date: Sep 2003 Posts: 78

06-08-2005, 08:36 PM	#3
OMNIFEX OBSESSED WITH DEFINITION Join Date: Apr 2001 Location: New York Posts: 186	Up and Down. Use very heavy weight, you'll clinch for dear life. Having a face like is common when shrugging heavy.
	*OMNIFEX* The More Definition The Better!

06-08-2005, 08:38 PM	#4
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	I lean forward just a little, and pull it back and up. I try to get the top of my shoulderbone about 2-3 inches behind my ear.
	My IronMag Journal

06-08-2005, 11:20 PM	#9
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	My face commonly looks something similar to this, while doing shrugs in the 4-6 rep range...
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

06-09-2005, 01:06 AM	#10
Rocky_B Registered User Join Date: Jul 2004 Location: Canada Posts: 446	Its much easier to go heavy when you do barbell shrugs on a good smith machine.. I got up to 2 plates on each side which I think is heavy enough for me, but go as heavy as you need; this seems to work for my traps... with some wrist straps you're good to go and can go very heavy. Try to go up and down, and try to get your traps to come as close as possible to your ears on the way up
	IMA BEAST

06-08-2005, 08:06 PM	#2
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	I don't clinch my shoulder blades together. My shoulder blades are seperate, I lift, hold for 2-3 seconds w/ heavy weight bb, and do about 10-12 w/ about 60-90 second rests. Gets me sore every time.

06-08-2005, 09:30 PM	#5
kicka19 the true playboy Join Date: Mar 2005 Posts: 1,778	i pull them up as far as possible, clench for 2-3 secs then bring my shoulders back and slowly let the wieght down

06-08-2005, 09:56 PM	#6
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	nice and slow, up and down. dont rotate your cuffs under all that weight, not good for your rotators. I do one exercise holding weight in my hands, then i do gripless shruggs on the calf machine ( the one u stand in with the pads on your shoulder) works good for me http://www.exrx.net/WeightExercises/...GripShrug.html

06-08-2005, 10:54 PM	#7
da jock Registered User Join Date: Jul 2002 Location: NY State Posts: 250 Photos: 7	Right, straight up & down...but I do behind the back BB Shrugs on the Smith Machine, then you sort of contract your traps up & forward....

06-09-2005, 01:22 AM	#11
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	I've tried using a smith for shrugs and I just can't, it hurts. I am liking the shrug machine though, my back is not happy with the squatting, shrugging, and good mornigns I've been subjecting it too so with the shrug machine I can center the weight instead of having it hang in front of me. Or you can use a trap bar if your gym has one.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-09-2005, 02:09 AM	#12
MWpro Registered User Join Date: Aug 2004 Posts: 876	When doing barbell shrugs, the bar rubs against my junk... lol. Anyway to minimize this?
MWpro Registered User Join Date: Aug 2004 Posts: 876

06-09-2005, 08:27 AM	#14
OMNIFEX OBSESSED WITH DEFINITION Join Date: Apr 2001 Location: New York Posts: 186	Am I the only one here that Shrugs with Dumbbells
	*OMNIFEX* The More Definition The Better!

06-09-2005, 09:17 AM	#15
SoFlaBoy Registered User Join Date: Jun 2005 Location: Florida Posts: 19 Photos: 4	Straight up and down, as mentioned earlier that rolling can hurt your rotators. Smooth controlled movement.
	SoFlaBoy

06-09-2005, 08:20 PM	#23
jram Registered User Join Date: Dec 2004 Posts: 102	Myst; For me, I kinda lean forward when doing BB shrugs and use between 100-125 lbs. with slow and strict form with high reps. I find it's best not to let my shoulders go below parallel. This way you keep constant tension on your traps through out the set which is what you would want. Also, at the top of the shrug, I hold the squeeze for about 5 seconds. Heavy weights are OK at times with low reps, but I would use a more aggressive movement. I found out though that when working my traps and using too much weight I was bringing other muscle groups in to help thereby; not working the traps directly. Of the types of shrugs, I personally like to super-set the Close grip shrug with the Seated barbell shrug. I can really feel my traps working. Peace
jram Registered User Join Date: Dec 2004 Posts: 102

06-09-2005, 09:21 PM	#26
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	DONT ROLL YOUR SHOULDER BLADES. Just straight up and down, with a barbell. Smith machines are LAMMMEEEEE... Imo, of course.
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

06-09-2005, 10:06 PM	#27
kraziplaya Registered User Join Date: Mar 2005 Location: VA Posts: 527 Photos: 1	for a month now i been using dumbbells exclusively for shrugs and have noticed a big difference...i just pyramid up..i gotta use straps though...i was hitting 110lbs dumbells for 8 reps on my last set..new record for me

06-10-2005, 03:28 PM	#28
MillerMan Registered User Join Date: Apr 2005 Posts: 157	I need some straps badly...For BB I've been using a split grip (One Palm Facing in and One Palm facing out) I dont think its vey good for the shoulders...Anyone else know about this grip with shrugs.
MillerMan Registered User Join Date: Apr 2005 Posts: 157

06-11-2005, 06:57 AM	#29
OMNIFEX OBSESSED WITH DEFINITION Join Date: Apr 2001 Location: New York Posts: 186	Its good to hear other people are doing Dumbbell shrugs But 100 pound Dumbbells being the largest in the gym I would have to find another gym.......
	*OMNIFEX* The More Definition The Better!