Power Shrugs???

[hottxjock28]

I've never done power shrugs before and I want to make sure I'm doing correctly before I begin. Can anyone help me with this?

You start off like you're doing a clean with the bar on the floor, correct? Then follow halfway through to the second pull and shrug? After this is done do you return the bar to the floor or just continue shrugging?

I'm really confused about this and haven't seen it done at the gym. Any pointers would be appreciated.

 

[Madcow2]

Complete description - video and everything.
http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319

 

[hottxjock28]

awesome...exactly what i was looking for. thanks, madcow2

 

[Sub-Zero]

we should dont that during 5x5 right?

 

[Madcow2]

we should dont that during 5x5 right?

You can drop rows and pull from just above the knees using the same M/F protocol (you are basically doing heavy clean pulls from the hang). This lift takes time to get good at and condition yourself to heavy weights in the 5 rep range. On top of that, heavy weight in this lift is very taxing so very few people are going to be able to layer it on top of what's already there. So given all of that, and the fact that most people are better served by doing rows in this program and are not familiar enough to do these properly and build to records quickly I generally advise against it.

 

[Scotsman]

I've never done power shrugs before and I want to make sure I'm doing correctly before I begin. Can anyone help me with this?

You start off like you're doing a clean with the bar on the floor, correct? Then follow halfway through to the second pull and shrug? After this is done do you return the bar to the floor or just continue shrugging?

I'm really confused about this and haven't seen it done at the gym. Any pointers would be appreciated.

That's a High Pull.

Madcow's post is great for the power shrug. I've also seen people do them behind the back.

Cheers,
Scotsman

 

[Sub-Zero]

You can drop rows and pull from just above the knees using the same M/F protocol (you are basically doing heavy clean pulls from the hang). This lift takes time to get good at and condition yourself to heavy weights in the 5 rep range. On top of that, heavy weight in this lift is very taxing so very few people are going to be able to layer it on top of what's already there. So given all of that, and the fact that most people are better served by doing rows in this program and are not familiar enough to do these properly and build to records quickly I generally advise against it.

i was more asking if doing it on top of everything but i guess u answered that with the too taxing thing

so that works your whole back? doesnt seem like it would work ur back nearly as well as rows

 

[Madcow2]

It's similar to the clean. It works your whole back but stresses different areas. If paired with deads most BBers are generally best off using the row.

 

[Sub-Zero]

It's similar to the clean. It works your whole back but stresses different areas. If paired with deads most BBers are generally best off using the row.

alright cool

 

[Tom Treutlein]

Why is it inferior to the row for bodybuilders? I'm sure the rows will develop the lats better than power shrugs, so I can see that. What about for functionality? What makes the power shrug more superior?

And off that topic (kinda), does it matter if one uses an overhand or underhand grip with rows? I notice I tried underhand and it's uncomfortable. My arms come in contact with my knees at times.

 

[Madcow2]

It's a matter of purpose. Since the 5x5 already has deads (somewhat similar pulling) and most people are looking for a general program the first time through, rows make more sense. Especially since they are familiar with the movement. You can only make a program so exotic before it becomes a curiosity that no one will try. For sports uses, I'd sub them out in a flash. If someone had a background in OL, I'd probably make other changes. I kind of gear everything for the general populace, provide complete information and hope that some will utilize everything to arrive at a more macro view of their own training - planning it over time and making alterations to compensate for weak points or to try new things (a la power shrug).

I've done rows both ways. I tend to get less shoulder/upper back involvement, more bis, and a shorter range of motion rowing underhand. Not exactly what I'm looking for in rowing. Not to mention, the EMG work that resulted in the Pendlay Row was specific to the lats so you can be sure underhand doesn't result in more lat recuitment for anyone with a normal structure.