Please Scroll Down to See Forums Below
Power Shrugs
- Thread starter TomoUK
- Start date
BiggT
New member
It depends on how your program looks....they fit nice on Friday do do for 8's or 10's......or you can train them as a main lift on the 5x5 scheme.....the pull is short-range and although your traps will be screaming for a few days after until you get used to them, they don't blow out your CNS like a pull from the floor does.
blut wump
New member
I've done them as an extra on Fridays. Jim Ouini ran a log on here recently where he had them as a main exercise.
http://www.elitefitness.com/forum/showthread.php?t=440623
http://www.elitefitness.com/forum/showthread.php?t=440623
Protobuilder
New member
The ol' power shrugs question. LoL This has come up a few times (at least once by me) so if you want to browse through the Mega 5x5 Thread you can probably find some more direct guidance from Madcow. Long story short -- it's like adding in anything, really. Add 'em in maybe on Mon. and/or Fri. Don't go crazy with them and don't make them a "foundation" movement or w/e, which means don't start trying to push 5x5 with them and burying yourself w/ volume & intensity shooting for bi-weekly PRs. Keep them as a relatively low-volume assistance lift. Then keep an eye on your fatigue. If the workload from the added lift starts to wear you down, best drop 'em or cut back. Remember, the main goal here is to make progress on your core lifts. don't let the shrugs interfere with that goal.
Basically - make sure you have used this program at least once before you screw with it. Do not add something from insecurity until you are familiar with the program, it's effects (i.e. I don't know anyone lacking for traps doing proper rows and deads), and most importantly your tolerances.
If it was to be made a core lift, logically one would substitute for rows and use a longer pull (i.e. more of a clean pull from the traditional hang or even the floor - but then watch out on Wed and do something lighter than deads if these are done M/F from the floor).
If it was to be made a core lift, logically one would substitute for rows and use a longer pull (i.e. more of a clean pull from the traditional hang or even the floor - but then watch out on Wed and do something lighter than deads if these are done M/F from the floor).
Protobuilder
New member
Funny thing -- people ask about power shrugs all the time but I've never really seen a vid. Interesting.
Anyway, I'll probably get in trouble for posting this clip b/c it's not really the power shrug but it has a few of the elements.
http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Clean grip jump.mpg
He starts from a "low hang" position, which is kinda' low for some people. Doing 'em from the low hang position makes 'em more of a compound move, IMO, and you'll need to account for that in your overall workload analysis. Also, he jumps at the end, which you're basically TRYING to do but the weights will likely be too heavy, so don't expect a jump. LoL But try for one maybe? The point is, it's an explosion. As far as I can tell, the power shrug is really just one piece of the more complicated "full clean."
Here's another good explanation -- http://www.powerbyhicks.com/power_shrug.htm
I think "dip and rip." It helps me.
Anyway, I'll probably get in trouble for posting this clip b/c it's not really the power shrug but it has a few of the elements.
http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Clean grip jump.mpg
He starts from a "low hang" position, which is kinda' low for some people. Doing 'em from the low hang position makes 'em more of a compound move, IMO, and you'll need to account for that in your overall workload analysis. Also, he jumps at the end, which you're basically TRYING to do but the weights will likely be too heavy, so don't expect a jump. LoL But try for one maybe? The point is, it's an explosion. As far as I can tell, the power shrug is really just one piece of the more complicated "full clean."
Here's another good explanation -- http://www.powerbyhicks.com/power_shrug.htm
I think "dip and rip." It helps me.
Jim Ouini
New member
A careful dip into the hang and an explosive rip is a pretty good description of the way I ended up doing them. MC2 also made mention of a 'generic PS'
I did the full range ones; they were hard but doable as an additional main lift, although my conditioning was up from just coming off Korte I think.
And as another endorsement for the lift in general, my friend said he never got anywhere with regular shrugs but he did the generic PS for a few weeks and his traps blew up.
Madcow2 said:
I did the full range ones; they were hard but doable as an additional main lift, although my conditioning was up from just coming off Korte I think.
And as another endorsement for the lift in general, my friend said he never got anywhere with regular shrugs but he did the generic PS for a few weeks and his traps blew up.
Protobuilder
New member
Power shrugs are just the bomb. Hands down. Way better than strict shrugs, IMO. I do them from the low hang -- a good dip and then RIP! They really are a compound movement done that way. My lower back, glutes, lats, and traps all get hit pretty good. It's *interesting* how much they smoke my lats actually.
i got up to sets with 405-455 for 10, and they fuckin killed me a couple times. i havent done them in about two months. I didnt notice any accelerated back growth or strength carryover, but they definatly are better than regular shrugs.
when im done with this current cycle ill throw them back in somewhere.
when im done with this current cycle ill throw them back in somewhere.
JeepMonkey
New member
Ok, I found a couple of videos. They aren't great, but helps you get the idea.
http://www.midwestbarbell.com/videos.htm
Scroll down until you find Power Shrugs. It seems to me, that his form is kind of crap, but I've never done them so I'm not sure.
And
http://www.fitrex.com/fitness_info/exercise532.html
I had to slow the video down to see it.
Should give you an idea how to do it, from everyones descriptions and these videos. Good luck everyone.
JM
http://www.midwestbarbell.com/videos.htm
Scroll down until you find Power Shrugs. It seems to me, that his form is kind of crap, but I've never done them so I'm not sure.
And
http://www.fitrex.com/fitness_info/exercise532.html
I had to slow the video down to see it.
Should give you an idea how to do it, from everyones descriptions and these videos. Good luck everyone.
JM
Protobuilder
New member
That last video is pretty much how I do 'em.
Similar threads
