Traps:Need help

[Woob]

i do regular shrugs but with plates in my hands not a barbell. feels differnt but i prefer it

 

[Donut62]

Power shrugs are freaking awesome. Make sure you use straps and pile the weight on. Get ready to feel sore in the upper back like you've never imagined.

 

[fat_wilhelm]

1. Power Shrugs-far and away the best trap move

+1.

Forget about your grip pride here. Use straps (you'll need 'em if you're exploding properly). Load up a shit-ton of weight, start inside a power rack w/ bar around knee level and shrug the shit out of it. Set it back down. Repeat. Use your legs and everything and get the bar as high as you possibly can. I think KW mentioned before that you should envision trying to touch your shoulders to your ears.

*edit: Just saw donut's post. Didn't mean to repeat what he just said.

 

[Donut62]

+1.

Forget about your grip pride here. Use straps (you'll need 'em if you're exploding properly). Load up a shit-ton of weight, start inside a power rack w/ bar around knee level and shrug the shit out of it. Set it back down. Repeat. Use your legs and everything and get the bar as high as you possibly can. I think KW mentioned before that you should envision trying to touch your shoulders to your ears.

*edit: Just saw donut's post. Didn't mean to repeat what he just said.

I think it's important enough to be repeated! :icon_chee

 

[CelebritySexist]

5. Overhead Shrugs-somewhat wide grip, sets of 20---Shudders just thinking about them

Dear God! Those sound terrifying!

 

[Wild Dan Hibiki]

i tried hise shrugs a while back. my arms were so tired from holding the bar that i was literally pulling the barbell down. is this normal?

 

[Revok]

Handstand shrugs aren't amazingly difficult - should be good as a precursor to overhead BB shrugs.

See, I only employ bodyweight in order to better my lifts in the cage! I still have cred, right?

 

[Keith Wassung]

i tried hise shrugs a while back. my arms were so tired from holding the bar that i was literally pulling the barbell down. is this normal?

That sounds odd, ideally you should start with the barbell on the pins in a power rack-the pins should be set so that when you get underneath the bar, you are about 2-3 inches from standing straight up. Get set into a powerful position, the grip on the bar should be "soft", meaning keep the arms and the grip moderate-almost relaxed- stand-up with the weight and then simply shrug your traps up to touch the ears--try to do so with a lot of power and authority. this is not a "finese" move, but a power one, Hold the top position for a 3 count ( which is about 2 seconds) and then try to extend even higher.

rinse, lather and repeat for desired number of reps--the higher the better

Keith

 

[peregrine]

Deadlift
O lift

when you can dl 3 x your bw you'll have great traps.

i also got great results for strength(not size) with max contractions/static holds using shrugs in the smith. 7plates side x 15sec after 5weeks started at 4plates. thats maybe 7-8 work sets total in 5wks. usually i did 1workset a week.
now i need to try it without the smith machine.

so take that anti isometric and anti max contraction guys. of course trap range is limited, likely making iso work carry over better than other muscle groups. everyone in the gym looks at you like wtf is that idiot doing while they're curling for the 3time this week or on there 23set of chest. lol.

 

[dexter c]

i do regular shrugs but with plates in my hands not a barbell. feels differnt but i prefer it

Surely that restricts how much weight you can use? Are you pinch gripping them?

 

[Lusst]

Alright, got my straps...time to hit up some Power Shrugs today.

 

[Wild Dan Hibiki]

That sounds odd, ideally you should start with the barbell on the pins in a power rack-the pins should be set so that when you get underneath the bar, you are about 2-3 inches from standing straight up. Get set into a powerful position, the grip on the bar should be "soft", meaning keep the arms and the grip moderate-almost relaxed- stand-up with the weight and then simply shrug your traps up to touch the ears--try to do so with a lot of power and authority. this is not a "finese" move, but a power one, Hold the top position for a 3 count ( which is about 2 seconds) and then try to extend even higher.

rinse, lather and repeat for desired number of reps--the higher the better

Keith

yeah i kinda knew that, hmmm... now that i think back, my arms were probably tired because i maxed on my deadlifts prior to doing these. LOL!