Do you shrug?

Discussion in 'Strength & Conditioning Discussion' started by Frode Falch, Oct 23, 2017.

  1. JosephDredd

    JosephDredd Gold Belt

    Joined:
    May 29, 2013
    Messages:
    19,621
    Likes Received:
    21,271
    I do about 30 minutes of different kinds of shrugs every upper body workout. My basis is physio shrugs to hit the rhomboids and traps, but I also do at least one or two pure strength lifts.

    Every body here should try the basic advice in Kelso's Shrug Book: whatever lift you're doing, finish it with shrugs.

    On your final rep of your final set of squats, stand and shrug the bar until failure or near failure.

    Bench press: same thing, but shrug the bar forward.

    BO rows: same thing, but shrug the bar backwards with yoru arms extended (bringing your shoulder blades together).

    Deadlift: do some shrugs at the top.

    Dips/pull-ups: shrug your body upwards at the straight-arm, fully extended position.

    Do it with everything. Doing shrugs at the top of front, lateral and rear delt raises is a wild time that makes your shoulder girdle feel like an iron block. Doing shrugs with the bar in a front squat position was a weird-as-hell movement that immediately carried over to escaping side-mount in BJJ.
     
    Phlog likes this.
  2. Frode Falch

    Frode Falch Gold Belt Professional Fighter

    Joined:
    Sep 26, 2005
    Messages:
    19,541
    Likes Received:
    11,492
    Location:
    Norway
    I dont do it for size/looks. But i feel a bit stronger in the clinch when i do shrugs and neck curls.
     
  3. orca

    orca Machida Fan

    Joined:
    Apr 20, 2017
    Messages:
    1,335
    Likes Received:
    1,058
    Location:
    The philippines
    No. Nope.
     
  4. TheeFaulted

    TheeFaulted Inzer Belt

    Joined:
    Dec 12, 2006
    Messages:
    3,185
    Likes Received:
    559
    I shrug everytime you make a post.
     
    Bloodhy, j123, Badger67 and 2 others like this.
  5. nostradumbass

    nostradumbass Gold Belt

    Joined:
    Mar 31, 2008
    Messages:
    16,975
    Likes Received:
    18,506
    Yeah. For some reason, traps can make a person look much bigger/more defined than they really are. Most "jacked" I've ever been was when there weren't any gyms nearby so I kind of made my own near the beach with spackle buckets, tractor tires, sledge hammer and got some old fire hoses from the fire station to use as heavy ropes and shrug carried the spackle buckets for several sets of about 40 yards.
     
  6. ALE

    ALE Purple Belt

    Joined:
    Sep 22, 2009
    Messages:
    1,619
    Likes Received:
    758
    true, slow paced shrugs are for bodybuilding.

    and btw that tyrone pic is like using a pic of K1 ubereem, their traps aren't from focused workout
     
  7. National Acrobat

    National Acrobat Superstitious Century, Didn't Time Go Slow?

    Joined:
    Jul 15, 2007
    Messages:
    3,112
    Likes Received:
    599
    Location:
    Texas
    Well thats comically inaccurate.

    Here's deadlift world record holder Cailer Woolam


    Or you can listen to bad seed
     
  8. bad seed

    bad seed Labor Creates All Wealth

    Joined:
    Feb 25, 2012
    Messages:
    15,219
    Likes Received:
    18,615
    for 99% of the population, traps are not the limiting factor on their deadlift. Everyone does it for one reason only- bigass traps look beastly. It's ok to admit it, dont be shy.
     
  9. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,297
    Likes Received:
    2,204
    Cailer Woolam says they help his lockout and he deadlifts 940lbs at 220lbs or so
     
  10. PUO3

    PUO3 You are a can. Staff Member Senior Moderator

    Joined:
    Jul 26, 2012
    Messages:
    52,377
    Likes Received:
    29,988
    Location:
    Sippin lean
    Thanks?
     

Share This Page