shoulder shrugs

[forum9351]

When doing shoulder shrugs with a bar, does it matter that I use an alternating grip (meaning your palm faces out on one hand and your palm face back on other hand)? I can do much more weight with this grip.

 

[Phred]

I prefer an overhand grip (palms facing me) and straps if needed.

When doing shoulder shrugs with a bar, does it matter that I use an alternating grip (meaning your palm faces out on one hand and your palm face back on other hand)? I can do much more weight with this grip.

 

[forum9351]

I like that grip; however, the bar keeps slipping when I get into later sets and reps. Are straps my answer, or is an alternating grip okay?

 

[Phred]

I like that grip; however, the bar keeps slipping when I get into later sets and reps. Are straps my answer, or is an alternating grip okay?

I feel that keeping the grip the same (both palms facing me) puts less stress on the shoulder complex. That is not real clear. It seems to put unequal stress with a mixed grip. In fact, I do not use a mixed grip on any of my deads. When going heavy I use straps. Since I am not a power lifter and my ego is not at stake, I use straps on heavy lifts. If you are a power lifter you may want to minimize the use of straps.

 

[forum9351]

I am not a power lifter. In fact, the only lift that I have a problem with grip is shoulder shrungs with a bar. I might just look into straps; the last thing I want is an injury to my shoulder joint.

 

[Phred]

I am not a power lifter. In fact, the only lift that I have a problem with grip is shoulder shrungs with a bar. I might just look into straps; the last thing I want is an injury to my shoulder joint.

I do not know if it will cause injuries to do shrugs with a mixed grip. However, it does not feel natural to me. I suspect the unequal loading while moving the shoulders is not a good thing. Like I say, I have no proof, just feels awkward.

 

[DOMS]

I like that grip; however, the bar keeps slipping when I get into later sets and reps. Are straps my answer, or is an alternating grip okay?

Go with the straps. On an exercise like Shrugs, you're trying to work that monster of a muscle called the traps (not to mention a host of other "supporting" muscles). Don't let your grip keep you from putting the pain to them.

Having said that, keep strap use to a minimum. I only use them for Romanian Dead Lifts and Shrugs.

 

[KelJu]

Dude, use straps. I hated doing shrugs, because I could never target them until I started using straps. Now its one of my strongest movements.

Like DOMS said above, the traps are a powerful muscle group. Really sock it to them by targeting all of your focus on working them, not holding onto the bar.

 

[Uthinkso]

I so shrugs without straps and the bar, grip is good so far and they hurt plenty good. Once I hit a grip issue, I will go get myself some straps without question. I have seen them work for many at my gym.