Kelso Shrug Variations

Discussion in 'Strength & Conditioning Discussion' started by Keith Wassung, May 24, 2008.

  1. Keith Wassung

    Keith Wassung <img src="http://img210.imageshack.us/img210/4586/

    Joined:
    Feb 5, 2006
    Messages:
    1,591
    Likes Received:
    0
    Location:
    Charleston, SC
    Shrug Variations
    by Paul Kelso

    January 1986
     
  2. Keith Wassung

    Keith Wassung <img src="http://img210.imageshack.us/img210/4586/

    Joined:
    Feb 5, 2006
    Messages:
    1,591
    Likes Received:
    0
    Location:
    Charleston, SC
    (Continued)

    Wide grip shrugs also may be practiced on the cable crossover machine set on low pulley. This supplies negative resistance. Unfortunately, these machines differ widely in cable length and amount of weight available.

    The Lat Flair: Inexperienced bodybuilders often have trouble developing the extreme flair or outspread needed for a lat pose. Muscle control is involved and the complaint is that the scapula won
     
  3. Keith Wassung

    Keith Wassung <img src="http://img210.imageshack.us/img210/4586/

    Joined:
    Feb 5, 2006
    Messages:
    1,591
    Likes Received:
    0
    Location:
    Charleston, SC
    (continued)

    Programs: My guess is that most of the lifters reading this article are not doing 15 to 25 sets per body part like the great champions. Advanced men will be able to work these shrugs into their routines using their own experience. But for the more average person training 2 to 4 days per week using far fewer sets per bodypart, let me make a few suggestions:

    Lats: 1.) Bent over rows, seated pulls or overhead pulldowns. 2.) Lat shrug
     
  4. Keith Wassung

    Keith Wassung <img src="http://img210.imageshack.us/img210/4586/

    Joined:
    Feb 5, 2006
    Messages:
    1,591
    Likes Received:
    0
    Location:
    Charleston, SC
    The Bench Press

    Thirty years ago, the common questions among weight men were
     
  5. DEVILsSON

    DEVILsSON Black Belt

    Joined:
    Feb 13, 2006
    Messages:
    5,830
    Likes Received:
    10
    great article KW.

    Cheers bro.
     
  6. ghostwipe

    ghostwipe Black Belt

    Joined:
    Oct 1, 2003
    Messages:
    6,805
    Likes Received:
    61
    Location:
    bizarro
    This sounds good. About once every six weeks or so I tweak my neck / traps while doing OHP, so hopefully adding in kelso shrugs (or any shrug) will help prevent it.




    Question:
    Are shrugs necessary occasionally in place of heavy rack pulls?
     
  7. liquid!

    liquid! mens rea

    Joined:
    May 24, 2007
    Messages:
    1,438
    Likes Received:
    0
    Location:
    Sector 7G
    Great stuff....as always
     
  8. Brad Morris

    Brad Morris Green Belt Professional Fighter

    Joined:
    Sep 15, 2004
    Messages:
    1,063
    Likes Received:
    0
    Location:
    Mountains West of Sydney, Australia
    Very interesting stuff indeed! Thanks
     
  9. enright3060

    enright3060 Brown Belt

    Joined:
    Jul 20, 2006
    Messages:
    3,308
    Likes Received:
    4
    thanks Keith

    great read
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.