Over/under grip on shrugs

**I Are Baboon** · 11-10-2006, 08:39 AM

So last night I used an over/under grip while doing bb shrugs and holy shit did that make a big difference in how much weight I could use. Thanks to using straps for the first eight years I was lifting, my grip strength is much further behind what my traps can handle. I stopped using straps about a year ago because I want to improve my grip strength. I'm still trying to catch up.

Aaaaanyway, does it really make a difference what grip is used when doing shrugs? My grip is too damn weak to use an over/over grip and get any kind of decent trap workout. Over/under is the balls.

**P-funk** · 11-10-2006, 08:42 AM

I would be concered about the side with the supinated (underhand) grip. Trying to shrug with an alternated grip just seems like it would put uneven load through the upper thoracic and cervical spine area(s). I wouldn't do it. Use the straps for your shrugs.

**Triple Threat** · 11-10-2006, 09:38 AM

What about using an over/under grip, but alternating hands on each set?

**P-funk** · 11-10-2006, 09:42 AM

Originally Posted by Triple Threat

What about using an over/under grip, but alternating hands on each set?

it isn't like deadlifting where you can just switch grip and the traps are working statically to stabilize load. here, they are working concentrically to attempt to shrug. It totally changes what is happening at teh scapula and spine.

**AKIRA** · 11-10-2006, 09:45 AM

Yeah Ive never heard of alternating grips nor supinated grips for shrugs.

Only pronated (barbells) or neutral (dumbells) for me!

**I Are Baboon** · 11-10-2006, 09:57 AM

So basically you're saying I'll look like a retard if I do that again?

**AKIRA** · 11-10-2006, 10:04 AM

Maybe not a retard, but youll look retarded.

**P-funk** · 11-10-2006, 10:05 AM

Originally Posted by I Are Baboon

So basically you're saying I'll look like a retard if I do that again?

No, I am saying that it is probably not the safest way to peform your shrugs, biomechanically speaking.

**I Are Baboon** · 11-10-2006, 10:07 AM

Originally Posted by AKIRA

Maybe not a retard, but youll look retarded.

More so than usual anyway.

**Triple Threat** · 11-10-2006, 10:10 AM

Originally Posted by P-funk

No, I am saying that it is probably not the safest way to peform your shrugs, biomechanically speaking.

Does that mean I'd be setting myself up for some injury?

**I Are Baboon** · 11-10-2006, 10:10 AM

Originally Posted by P-funk

No, I am saying that it is probably not the safest way to peform your shrugs, biomechanically speaking.

Gotcha. Man, the over/under grip worked so well though. But, I was asking because I wasn't sure what that grip did. Thanks for the info.

Stupid straps. I don't want to go back to using them. Use the straps and my grip suffers...don't use them and my traps suffer.

**P-funk** · 11-10-2006, 10:13 AM

Originally Posted by Triple Threat

Does that mean I'd be setting myself up for some injury?

maybe.

**P-funk** · 11-10-2006, 10:14 AM

Originally Posted by I Are Baboon

Gotcha. Man, the over/under grip worked so well though. But, I was asking because I wasn't sure what that grip did. Thanks for the info.

Stupid straps. I don't want to go back to using them. Use the straps and my grip suffers...don't use them and my traps suffer.

try a hook grip. both hands overhad, wrap your fore fingers overtop of your thumb.

**AKIRA** · 11-10-2006, 10:14 AM

Originally Posted by I Are Baboon

Gotcha. Man, the over/under grip worked so well though. But, I was asking because I wasn't sure what that grip did. Thanks for the info.

Stupid straps. I don't want to go back to using them. Use the straps and my grip suffers...don't use them and my traps suffer.

I see nothing wrong with using straps...when it's time. Do what you can all the way up until you can no longer go on without them.

I am the king of shitty grip. Well, I was. I was deadlifting 400+ with an alternated grip and VersaStraps. Back then, ask me to hold 225lbs with a double overhand grip...ill drop it in 1 second.

I am up to 40 sec now.

**Triple Threat** · 11-10-2006, 10:17 AM

Originally Posted by P-funk

maybe.

Thanks for the help, P.

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