question about shurgs with dumb bells

[tiger88]

i hit traps with back work outs and i do cleans as well but with shurgs with dumb bells what is the propper way to preform these?


at your side perfectly ?

in front ?

what method yields the best results as far as size?

 

[lucidblue]

Good question, I've been wondering if I'm doing them right. I do them at my sides and pull my shoulders up as far as I can... pause and lower them.

 

[louden_swain]

Personally, I think its a matter of preference. Find the position that is most comfortable and works best for you. You may need to incorporate trial and error.

 

[Synpax]

I do them with DB. The correct method is: let them hang naturally at your sides. Lift your shoulders as far back and as high as you can - to the top back area of your ear if youcould move them that far. Then finish the rep by rolling the shoulders forward.

 

[tiger88]

I do them with DB. The correct method is: let them hang naturally at your sides. Lift your shoulders as far back and as high as you can - to the top back area of your ear if youcould move them that far. Then finish the rep by rolling the shoulders forward.

ya thats how i do complete this

 

[PIGEON-RAT]

When I used to do them, I would sit on a bench and hang my arms to my sides. That way the DB's weren't rubbing against my legs. And you don't want to roll your shoulders. I believe that creates some unnecessary stress which can lead to injury down the line.

 

[Atomic Punk]

All aformentioned advice is good, although I'm not too sure about the "rolling the shoulders forward" quote, but whatever. The key for shrugs, imo, is not to go too heavy. You should not be using any momentum that might be aquired by pushing off with your legs, and thus causing inertia to be about 50% of the reason the rep was completed, as opposed to 100% of it being muscle if the weight is lifted correctly. Lift the dbells up with good form. No jerking. No throwing your back into it. Pause at the top briefly, and extend back down as far as possible. Repeat.

If you want heavy work for Traps, then Cleans(as previously mentioned), and Deads are where your focus should be. NOT on shrugs. Just my opinion, as I know there are dudes here who are heavy shrug freaks. I'm sure if they say they work for them, then they surely do. I'm just saying that there is no need to go heavy on Shrugs. Again in my opinion, it isn't necessary, you cheat yourself if bad form is used(and it most often is when going heavy on shrugs), and most importantly, you are at risk for BIGTIME INJURY performing heavy shrugs. Especially with a straightbar. You don't want a cervical strain, trust me!

 

[The_Ghost]

Don't roll the shoulders forward. There is no benefit of doing this.

 

[Backlash]

Don't roll the shoulders forward. There is no benefit of doing this.

 

[cmdubs]

I'm with the "don't roll the shoulders" group.

 

[kingc_79]

i wouldnt roll the shoulders either. i shrug as high as possible and hold for a couple seconds and lower. i also love doin them face down on an incline bench.

 

[Synpax]

Hey,

I admit I could be wrong about the roll at the end - I will have to check my source and get back to you.

However, I do know that you don't want to start moving forward - pulling up back and high is the initial direction. Whether to just go down afterwards or role forward is what is in question.

Anyone want to explain the 'why' to do it one way or the other? When I get home I'll break open Delavier and re-write what he says here with the reasoning.