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Getbig Bodybuilding Boards => Training Q&A => Topic started by: chaos on September 02, 2011, 07:26:11 PM
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Anyone do these with a mixed grip? I've always used a double overhand, seen a few guys use mixed, any difference? I would assume you can hold more weight mixed but I don't have a problem holding the weight I use now, any other reason for it?
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Double overhand grip.
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Anyone do these with a mixed grip? I've always used a double overhand, seen a few guys use mixed, any difference? I would assume you can hold more weight mixed but I don't have a problem holding the weight I use now, any other reason for it?
I avoid them since they bother my "package". ;D
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I like Dumbbells better... ;D
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ive been doing seated dumbbells recently, have the d/bs touching together under my legs then shrug them up in an ark, pulling diagonally back.. feels much stricter
i used to go heavy on bbell shrugs, but they started to bother my forearms
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i always worry about a torn bicep with underhand gips
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The over/under (mixed grip.... though never heard it called that) grip is used by men when heavier weight is used. It helps to keep the bar from rolling away from the grip and dropped. Some guy's will switch the over/under grip from time to time. Like the right hand over and the left hand under. Next workout it will be right hand under and left hand over.
BB'ers tend to use the overhand grip with straps. Straps allow more focus on the muscle area being worked (lat's or traps...DL & Shrugs) and the worry about the grip slipping is not an issue. If you grip gives out before finishing a heavy set of shrugs, than the traps are not getting the full benefit of the shrugs and are cheated from being worked to their fullest. Quite a few men use straps on heavy lat pull downs or weighted chins.
The torque on the biceps, with an over/under grip should not be that much of a concern. Though a few PL'ers have torn the biceps. Usually going for max 1 reps work or setting new records at lifting meets. Men who use extreme amounts of drugs may be more open to this style injury to the muscle inserts, tendons & ligaments.
If worried about "The Package" than use a Trap or Shrug bar. This type bar is preferred, whatever the case, because the grip is in a more natural position (thumbs forward) and less body torque from the spine/hips up. Doing DL's, no bother that the bar will be hitting the shines or knees. Good Luck.
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shrugs with the standing calf machine im tellin you
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Agree with TbombZ. Keeps the hands/grip free and you can also alternate shrugs from side to side. Not too many people take advantage of this trap movement.
There is a exercise, rarely used any more, that hits the traps well. That's the Hise shrug. Having the bar on the shoulders, like getting ready for squatting, just shrug the shoulders up as high as possible. Going to need a towel or some other form of light padding, for some guy's. Can work up to some impress weight this way. The Hise shrug, back in the day, was noted as a growth exercise when higher reps (20 or more), with deep breathing, was preformed.
Something to be said for just holding a heavy weight in place, which affects the joints, tendons & ligaments in a good way. Remembering that your only hold, and not move, that extra heavy weight. Example being BB squats, DL's, overhead presses and top position benches. Even the middle position (90 degrees) of a BB curl. Good Luck.
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shrugs with the standing calf machine im tellin you
Agreed...very good for the traps !
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I have always done them with a double overhand and if the weight was too much for my grip then i used straps. One of the very few movements i would ever recommend straps for.
DB shrugs seem to work better for me today, but back when i was heavy into powerlifting i would do extremely heavy BB shrugs to help with the deadlift.
Shrugs in the calf machine are great but most gyms calf machines are very limited in weight. I know i can warm up with the entire stack on the calf machine at LA fitness and my calves are not nearly as strong as they were many years ago.
8)
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Agree with TbombZ. Keeps the hands/grip free and you can also alternate shrugs from side to side. Not too many people take advantage of this trap movement.
There is a exercise, rarely used any more, that hits the traps well. That's the Hise shrug. Having the bar on the shoulders, like getting ready for squatting, just shrug the shoulders up as high as possible. Going to need a towel or some other form of light padding, for some guy's. Can work up to some impress weight this way. The Hise shrug, back in the day, was noted as a growth exercise when higher reps (20 or more), with deep breathing, was preformed.
Something to be said for just holding a heavy weight in place, which affects the joints, tendons & ligaments in a good way. Remembering that your only hold, and not move, that extra heavy weight. Example being BB squats, DL's, overhead presses and top position benches. Even the middle position (90 degrees) of a BB curl. Good Luck.
Wow, interesting concept - I've never heard of those before - will give them a try next time I'm doing traps. 8)
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I like Dumbbells better... ;D
x2, better rom.
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I like Dumbbells better... ;D
This. Right motherfucking here is the. answer.
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Nobody has answered the question about mixed grip though. :(
I prefer DB's but this new gym only goes to 145#, so I usually hit DB, then barbell, mostly in the angled smith machine as you can lean forward a bit and the barbell stays off your junk and the bar comes up and back for a nice contraction in the traps.
However, the question posed is WTF is up with people using mixed grip and does it have any advantage over double overhand?
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like jpm101 said it prevents the bar from rolling over...so you can use more weight without scared having the bar falling off
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like jpm101 said it prevents the bar from rolling over...so you can use more weight without scared having the bar falling off
Funny, when I clicked on "new" for the replys it skipped over most everyones posts and I missed all that.
Interesting shrugs, those Hise shrugs....
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Wouldnt a mixed grip be extremely dangerous tearing a bicep?
I feel my biceps tight with overhand...cant imagine with a mixed grip.. :-X
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Wouldnt a mixed grip be extremely dangerous tearing a bicep?
I feel my biceps tight with overhand...cant imagine with a mixed grip.. :-X
the only time i use mixed grip is when i do deadlift,and i never go too heavy on shrugs..
focus on lifting the bar by raising your shoulder...i found that gripping too much will accidently involve the forearm,biceps etc...so using straps is another good option..
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the standing calf machine in my gym has a 500lb weight stack on it, i do three sets with the full stack, 8-10 reps each.. i could never do that much weight using a barbell or dumbells.
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Funny, when I clicked on "new" for the replys it skipped over most everyones posts and I missed all that.
Interesting shrugs, those Hise shrugs....
I tried doing shrugs with cables the last two times{front then rear}can only go as heavy as the bottom pin so I do alot of reps but damn it's a good stretch.
....got nice and sore both x's 8)
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Can also try a extra wide grip for shrugs or even a narrow (6" or closer) hand spacing.. The extra wide (collar to collar if you can)grip stretches the traps & upper back very well. Gives a whole new feeling to the exercise. Over hand grip preferred.
Only trouble wit DB's is that the heavier the weight the more the DB's drag or rub against the legs. Even sitting on a bench, there will be some obstructions. That's why a trap/shrug bar is suggested. Each uses a more natural thumb forward grip. Good Luck.
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Wouldnt a mixed grip be extremely dangerous tearing a bicep?
I feel my biceps tight with overhand...cant imagine with a mixed grip.. :-X
Every single bicep tear i have heard of or seen with my own eyes was while doing heavy deads or shrugs with a mixed grip. If you understand body mechanics you will see why very quickly.
This doesn't mean you shouldn't use a mixed grip, it's just putting a little more pressure on that tendon and increasing the risk of injury IMO.
Plenty of world class deadlifters use a mixed grip with no problems, so a lot of it could just be odds or genetic weaknesses.
8)
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I don't perform shrugs any more....
but when I did.....
I absolutely loved Hammer Strength shrugs!!!
Standing not seated.
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I avoid them since they bother my "package". ;D
I do shrugs with a cambered bar, so no problem for my package
:D
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Some PL'ers I know include heavy BB cheat curls (or DB) from time to time, in good form (you can do any cheating exercise in "good" form). Tend to work at strengthen the bicep inserts, they say. Heavy can mean from 225 up.
Football linemen tend to receive their share of bicep ruptures. As well as tricep tears. They all include forms of Dl's, puills & shrugs in their workouts. Of course drug abuse will have a effect on muscle tears/ruptures. Biceps, quads & pecs usually. Good Luck.
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I don't perform shrugs any more....
but when I did.....
I absolutely loved Hammer Strength shrugs!!!
Standing not seated.
The "shrug machine"?
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Aside from a barbell and dumbbell I like to use the smith machine and the hammer strength machine is good too. Specifically this one: http://www.lifefitness.com/commercial/hammerstrength/plateloaded/groundbase/squathighpull.html
8)
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I like Dumbbells better... ;D
X2
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Aside from a barbell and dumbbell I like to use the smith machine and the hammer strength machine is good too. Specifically this one: http://www.lifefitness.com/commercial/hammerstrength/plateloaded/groundbase/squathighpull.html
8)
smith is good to do behind back reverse shrug .
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Anyone do these with a mixed grip? I've always used a double overhand, seen a few guys use mixed, any difference? I would assume you can hold more weight mixed but I don't have a problem holding the weight I use now, any other reason for it?
i can never do it properly with double overhand.. i used a mixed grip successfully for a while, but couldnt stop thinking that it might fuck up the symetricity of the muscles if one is overhand and one is underhand ( even though i changed the hands every set).
now i just use dumbells, upright rows and shrug machines
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I don't recommend using mixed grip on barbell shrugs because 1 trap might be hit differently than the other, and biceps might get involved. Use straps if you have to.
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Always find that barbell shrugs do not hit my traps anywhere near as hard as dumbell shrugs. Just very awkward holding the bar like that. I also never use straps so my grip is alot stronger in dumbell shrugs or machien shrugs where your hands are neutral not overhand.
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Anyone do these with a mixed grip? I've always used a double overhand, seen a few guys use mixed, any difference? I would assume you can hold more weight mixed but I don't have a problem holding the weight I use now, any other reason for it?
i use a mixed grip and chalk once i get to 405 and over, the reason is that i hate straps, they always end up balling up in my hand.
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When shruging, the attempt (or picture in the mind) is to try raising the traps as high as the ears. In other words, raise the traps as high as possible for you. At the highest point that the traps reach, hold that contraction for 2 seconds and than release the bar down to the starting position. You also want quick, powerful reps. Doing reps, for the traps, as quickly as you can influence that short range, but powerful , muscle group greatly. Also make sure the elbows are locked throughout the pulling motion of the traps, you do not want the biceps to help with this exercise in any way. Mistake most guy's make. Go forth the 12 to 15 reps range for BB'ing.
As stated before, the trap/shrug bar will match the purpose of most lifters. The thumbs are facing forward, in a more natiral and functional position.
Just my view, but the best execise for the traps are cleans. So many men really do not get the most out of regular shrugs. For BB'er, you might try a set of strict shrugs (elbows locked) followed right away with cleans. This form of SS'ing (actually pre-exhaust) almost forces traps to grow. 10-12 reps for this combo. Good luck.
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lowered the weight on shrugs to 135lbs last few workouts and traps are respoding nicely.
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lowered the weight on shrugs to 135lbs last few workouts and traps are respoding nicely.
i go for a good range of motion with a weight that allows this. .. some people go too heavy and end up with bad form.
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IMO most go too heavy and don't get a full range of motion. I find it helps if I lean my head forward to allow the traps to get a peak contraction at the top of the movement and let my arms "hang" at the bottom.
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bumped the weight to 155 today, sore as fuck !!! ;D
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i find over hand grip works best for me and when your weights go up and they will over time straps need to come into play. I am a big fan of behind the back shrugs i find they take a lot of pressure off the lower back and enables a different range of motion.
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back down to 135, using the smith machine, holy fuck im sore for fucking days afterwards, and just 2 or 3 sets of 10-12 reps too. hahah. fucking helll.
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When I realized that deadlifts do way more for my traps than shrugs, I pretty much stopped doing them.
Occasionally when I do them though my rule is to never use more weight on shrugs than I can pull from the floor.
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cant believe how my traps are responding to this low weight, squeezing stuff. finally poppping up off mmy shoulders, coming up to my neck nicely.
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double overhand... mixing up the grip makes no sense... if it's a grip issue strap it up