hexbar shrugs with straps

[32bulkcycle]

Now that im using straps on shrugs im able to shrug 385 for sets of 10 on the hex bar. Anybody else use the deadlift hex bar for shrugs? I hardly ever see anybody doing this @ my gym even though it works great. In my experience HEAVY shrugs are the only thing my traps respond to

 

[ThreeGigs]

Every time I deadlift, I shrug to failure.
Every time I do side raises, I hold at the top with my arms out and shrug.
Every time I do front plate or DB raises, I shrug at the top.
I try and shrug when I do overhead pressing, but lately my traps are bruising my earlobes (kidding).

I don't pick up a weight and just shrug any more.

 

[stfuandliftbtch]

Every time I deadlift, I shrug to failure.
Every time I do side raises, I hold at the top with my arms out and shrug.
Every time I do front plate or DB raises, I shrug at the top.
I try and shrug when I do overhead pressing, but lately my traps are bruising my earlobes (kidding).

I don't pick up a weight and just shrug any more.

You try and shrug when you overhead press?

 

[32bulkcycle]

You try and shrug when you overhead press?

Ya, i dont know if thats the best idea. Also, if i shrugged during lat raises id be shrugging with like 20-30lbs which is like 10% of what i could shrug. I may as well just shrug while holding no weight at that point

 

[ThreeGigs]

You try and shrug when you overhead press?

LOL, no, that's why it says (kidding) in parenthesis afterwards. However when the bar is under your chin, like right after you clean it from the floor, you can shrug.

Oddly, holding the side raise long enough to shrug with my arms outstretched to the sides gives me a bit of a burn in my traps. I think the combination of activating them to stabilize the shoulder and also using them to shrug must do something more than just a shrug with your arms at your sides.

Like this, but with real weights (16 kilo DBs for me):
Lateral Raise + Shrug - YouTube

If you do front squats (I don't), you can shrug when you do them, too.

 

[Kenny Croxdale]

Now that im using straps on shrugs im able to shrug 385 for sets of 10 on the hex bar. Anybody else use the deadlift hex bar for shrugs? I hardly ever see anybody doing this @ my gym even though it works great. In my experience HEAVY shrugs are the only thing my traps respond to

Anti-Shurg

I am not a proponent of shrugs.

More Weight Isn't Necessarily Better

This is the biggest problems with shrugs. Individuals put so miuch weight on the bar there is next to NO contraction of the traps during the movement.

The majority of individuals who perform more of a "cheating" shrug to get the weight up.

With that said, performing shrugs with 385 lb for 10 reps tell me, you not working the traps that much.

More Effective Trap Movements

1) Deadlifts

2) Olympic Pulls

Overserve the traps of great powerlifers and Olympic lifters and you will notice a great set of traps.

Kenny Croxdale

 

[32bulkcycle]

Anti-Shurg

I am not a proponent of shrugs.

More Weight Isn't Necessarily Better

This is the biggest problems with shrugs. Individuals put so miuch weight on the bar there is next to NO contraction of the traps during the movement.

The majority of individuals who perform more of a "cheating" shrug to get the weight up.

With that said, performing shrugs with 385 lb for 10 reps tell me, you not working the traps that much.

More Effective Trap Movements

1) Deadlifts

2) Olympic Pulls

Overserve the traps of great powerlifers and Olympic lifters and you will notice a great set of traps.

Kenny Croxdale

I do dead lifts too. I never really feel them in my traps. I dont cheat on my shrugs. I probably could shrug 450 if i cheated