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Author Topic: question on shrugs  (Read 1202 times)
NaturalWonder83
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« on: March 25, 2009, 07:54:53 PM »

Hello
I have a question on shrugs

some tell me to look straight and keep the head straight while shrugging

others tell me to try and keep my chin on my chest-im kinda worried about spine injury Shocked

what do yall think?

thanks!
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« Reply #1 on: March 25, 2009, 10:29:29 PM »

your not going to injure yur spine by putting your chin to your chest.


and in terms of bio mechanics it doesnt really matter which way you do it.



so do it whichever way you like doing better,.
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« Reply #2 on: March 25, 2009, 10:32:01 PM »

I've been thinking about this recently too.  I don't think it matters.  I usually put my head down. 
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« Reply #3 on: March 25, 2009, 10:42:40 PM »

Some people feel they can get a better squeeze by tucking their chin into their chest. I agree with that too to an extent.

Just make sure you never rotate your head/look to the side when doing a shrug. Just like with deads. Pick a comfortable position and hold it for the enitre set.
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« Reply #4 on: March 26, 2009, 01:34:48 AM »

id like to add, dont just go up and down, it should be an up and back for the squeeze....
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« Reply #5 on: March 26, 2009, 07:06:10 AM »

id like to add, dont just go up and down, it should be an up and back for the squeeze....
they are called shrugs not roll and fuck your rotator cuff up Roll Eyes
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« Reply #6 on: March 26, 2009, 10:55:19 AM »

they are called shrugs not roll and fuck your rotator cuff up Roll Eyes

He didn't say Roll.....Just not straight up and down. which makes sense because the Trapezius muscle pulls your shoulder blades up and back.

Personally i do them 3 different ways.

Straight up and down with my hands in front

Straight up and back with my hands at my sides

Up at an angle as I lean forward slightly
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« Reply #7 on: March 26, 2009, 02:09:19 PM »

He didn't say Roll.....Just not straight up and down. which makes sense because the Trapezius muscle pulls your shoulder blades up and back.

Personally i do them 3 different ways.

Straight up and down with my hands in front

Straight up and back with my hands at my sides

Up at an angle as I lean forward slightly

I'm kind of the same - I tend to favour leaning forward slightly but keeping my head looking stright ahead. Stretch the traps at the bottom of the movement and hold for one second at the top.
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« Reply #8 on: March 26, 2009, 03:41:38 PM »

Just never do them on the smith machine, I fucked up my neck for a long time the first and only time I ever used smith for shrugs  Angry
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« Reply #9 on: March 26, 2009, 03:43:22 PM »

I'm kind of the same - I tend to favour leaning forward slightly but keeping my head looking stright ahead. Stretch the traps at the bottom of the movement and hold for one second at the top.

I lean forward as well.  I don't feel like the traps get a full contraction stood perfectly upright.
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« Reply #10 on: March 26, 2009, 04:32:16 PM »

never seen the point of doing them on the smith and having to turn the handles to rack it, just do them in the rack with the barbell so you can just put the weight down at the end of the set.
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« Reply #11 on: March 26, 2009, 05:31:30 PM »

id like to add, dont just go up and down, it should be an up and back for the squeeze....

Yup I do the same.  I don't "roll" my shoulders like I see some guys doing, I shutter everytime I see someone doing that shit.  I go up and back while leaning slightly forward and chin down, not buried.  When I dont' have rack pulls in my rotation I'll hit shrugs, but I don't ever hit them directly  because they grow very well doing high pulls, upright rows and rack pulls.
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« Reply #12 on: March 26, 2009, 05:33:33 PM »

Is it bad that I go much lighter on shrugs than I could because I don't want my traps to get too big for fear they will make my delts look smaller by comparison. 
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« Reply #13 on: March 26, 2009, 05:49:11 PM »

Is it bad that I go much lighter on shrugs than I could because I don't want my traps to get too big for fear they will make my delts look smaller by comparison. 

Depends. If your traps grow easily and you think they will take away from your shoulder width, then maybe don't train them as much.

My traps fucking suck. Fuckers just won't grow. But my shoulder width isn't that good anyway, so it's probably good my traps don't grow.....
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« Reply #14 on: March 26, 2009, 05:51:57 PM »

Hello
I have a question on shrugs

some tell me to look straight and keep the head straight while shrugging

others tell me to try and keep my chin on my chest-im kinda worried about spine injury Shocked

what do yall think?

thanks!
Here's the truth............

keeping your head down allows your traps a full range of motion, using an angled smith machine allows the up and back motion someone mentioned earlier, dumbells at your side is also effective for this.

TBH, I keep my head down for shrugs because if I don't, the next day I have a killer fuckin headache. Sad
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« Reply #15 on: March 26, 2009, 05:53:37 PM »

Depends. If your traps grow easily and you think they will take away from your shoulder width, then maybe don't train them as much.

My traps fucking suck. Fuckers just won't grow. But my shoulder width isn't that good anyway, so it's probably good my traps don't grow.....
Ok mine grow pretty easily so I think I will continue to down train them. 
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« Reply #16 on: March 26, 2009, 07:45:59 PM »

I'm kind of the same - I tend to favour leaning forward slightly but keeping my head looking stright ahead. Stretch the traps at the bottom of the movement and hold for one second at the top.

yep same here. you gotta feel those bitches burn
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« Reply #17 on: March 26, 2009, 08:10:13 PM »

all right thanks yall
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« Reply #18 on: March 27, 2009, 06:29:33 AM »

never understood light weight on shrugs either, put 6 plates on each side and just shrug up and down, it's the downward pull that really stresses the traps.
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« Reply #19 on: March 27, 2009, 06:31:25 AM »

Some people feel they can get a better squeeze by tucking their chin into their chest. I agree with that too to an extent.

Just make sure you never rotate your head/look to the side when doing a shrug. Just like with deads. Pick a comfortable position and hold it for the enitre set.

+1
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« Reply #20 on: March 27, 2009, 07:29:43 AM »

never understood light weight on shrugs either, put 6 plates on each side and just shrug up and down, it's the downward pull that really stresses the traps.

You must have some retardedly strong traps...6 plates a side is a lot of weight
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