Author Topic: Front Barbell shrugs... (Read 5283 times)

TrapsMcLats · « **on:** January 27, 2011, 04:52:37 PM »

...I get nothing but my family jewels. I don't want to rub those off... but it feels like I will. Behind the back shrugs are fine for me, but what the fuck am I doing wrong with the front ones?

chaos · « **Reply #1 on:** January 27, 2011, 05:45:38 PM »

You're probably trying to go too heavy, to do those properly IMO, you have to lean forward just a bit, so you don't rub your junk off, bend at the knees slighty and shrug.

TrapsMcLats · « **Reply #2 on:** January 27, 2011, 08:37:36 PM »

Quote from: chaos on January 27, 2011, 05:45:38 PM

You're probably trying to go too heavy, to do those properly IMO, you have to lean forward just a bit, so you don't rub your junk off, bend at the knees slighty and shrug.

i have naturally big (almost over sized) traps, so i would previously only do a few sets of dumbbell shrugs once a month, but lately I have kinda gone a bit more hardcore on everything (i'm a couple years away from 30, so i want to do as much now before i turn into a low test producing pussy, lol), and I decided to just see how big I can get em. With the rear ones I'm doing about 2 plates and a 25 on each side, but even with just a plate and a 25 on each side for the front ones, it was all just dick dick and more dick. i'll try the knees bent slightly leaning forward method.

chaos · « **Reply #3 on:** January 27, 2011, 08:47:19 PM »

Quote from: TrapsMcLats on January 27, 2011, 08:37:36 PM

i have naturally big (almost over sized) traps, so i would previously only do a few sets of dumbbell shrugs once a month, but lately I have kinda gone a bit more hardcore on everything (i'm a couple years away from 30, so i want to do as much now before i turn into a low test producing pussy, lol), and I decided to just see how big I can get em. With the rear ones I'm doing about 2 plates and a 25 on each side, but even with just a plate and a 25 on each side for the front ones, it was all just dick dick and more dick. i'll try the knees bent slightly leaning forward method.

If your gym has an angled smith use that instead with the angle coming back at you, the bar will come up and back a natural motion for the traps and you can also lean forward without too much balance issue. I like to use DBs and do different positions, sometimes in front of the legs, sometimes to the sides.

tonymctones · « **Reply #4 on:** January 28, 2011, 08:46:44 AM »

LOL i have the same problem

i use a smith or db like chaos said db's are good b/c you can manipulate where your arms are although most gyms dont have very heavy db's so the smith is probably what your going to end up using sooner or later

jpm101 · « **Reply #5 on:** January 28, 2011, 09:07:11 AM »

Of course the first choice would be a trap bar, with the hands in a more natural grip (thumbs facing forward). If only a regular bar than use chalk, either block or powder. Serious gym's have a chalk box, containing powder, that lifters place their hands in or rub the powder against the body & on the center part of the bar. Reduces the drag of the bar if rubbing against the body.

May not want to lean too far forward, does not always work the way you want. Plus giving unneeded strain on the lower back & hams. Once you get into heavier weights the bar tend to follow a straight natural line, so the bar will rub.

If overly concerned with size (and power?) than might consider BB cleans or Hi-pulls. In my experience the better trap builders of them all. Ever get close up to a quality Olympic lifter and you will understnad what thick traps look like. Also affects the rear delts and gives a complete look to the total back development. Good Luck.

tonymctones · « **Reply #6 on:** January 28, 2011, 10:44:58 AM »

question:

my upper inner back(lower traps/rhomboids) is somewhat lagging in comparison to my m mid and lower back

ive started doing yates rows instead along with regular rows but was wondering about doing db shrugs on an incline bench?

not a severe incline but a slight one i think that this would help target that area of my traps and back

any experience with this or thoughts?

chaos · « **Reply #7 on:** January 28, 2011, 12:00:43 PM »

Goes with the whole lean forward thing I was talking about.

Try your db rows standing and the rack instead of off the bench.

CalvinH · « **Reply #8 on:** January 28, 2011, 12:10:29 PM »

My gym has a trap bar and machine for traps but I like to switch it up and try something different each time I do traps....db's only go to 120lb

so I superset them.

tonymctones · « **Reply #9 on:** January 28, 2011, 12:26:48 PM »

Quote from: CalvinH on January 28, 2011, 12:10:29 PM

My gym has a trap bar and machine for traps but I like to switch it up and try something different each time I do traps....db's only go to 120lb so I superset them.

thats the way the gym i go to most often is too

local hero · « **Reply #10 on:** January 29, 2011, 01:16:04 AM »

for front bbell shrugs slightly narrower than shoulder width, slight lean forward, traps pulled diagonally back

tonymctones · « **Reply #11 on:** January 29, 2011, 08:41:16 AM »

Quote from: local hero on January 29, 2011, 01:16:04 AM

for front bbell shrugs slightly narrower than shoulder width, slight lean forward, traps pulled diagonally back

dont know why i never thought of this but that would probably help to keep from hitting the junk as much

chaos · « **Reply #12 on:** January 29, 2011, 08:45:14 AM »

Quote from: tonymctones on January 29, 2011, 08:41:16 AM

dont know why i never thought of this but that would probably help to keep from hitting the junk as much

Not really, if you don't lean forward a bit your hands will now rub your junk.

JasonH · « **Reply #13 on:** February 03, 2011, 01:36:47 AM »

Quote from: TrapsMcLats on January 27, 2011, 04:52:37 PM

...I get nothing but my family jewels. I don't want to rub those off... but it feels like I will. Behind the back shrugs are fine for me, but what the fuck am I doing wrong with the front ones?

I have the exact same problem on front barbell shrugs - I hate them and they do nothing for me.

A good alternative I found was seated dumbell shrugs which have had a marked improvement in my trap development - they force you to go strict and you have to splay the dumbells out slightly by bending the elbows somewhat to avoid them hitting your thighs or the edges of the bench - only the traps get used and I really rate them - give them a go and see what you reckon.

Jadeveon Clowney · « **Reply #14 on:** February 03, 2011, 02:08:38 AM »

Maybe you should wear some clothes while doing shrugs?

Dreadlifter · « **Reply #15 on:** February 05, 2011, 05:23:11 PM »

I've always encountered the same problem. I stick with dumbells and behind the back barbell shrugs.

wild willie · « **Reply #16 on:** February 08, 2011, 10:19:54 PM »

Quote from: TrapsMcLats on January 27, 2011, 04:52:37 PM

...I get nothing but my family jewels. I don't want to rub those off... but it feels like I will. Behind the back shrugs are fine for me, but what the fuck am I doing wrong with the front ones?

forget about the front barbell shrugs......go with db shrugs.....better pump in the traps and you won't ding up the old family jewels.

Donny · « **Reply #17 on:** March 31, 2011, 01:52:43 AM »

Quote from: wild willie on February 08, 2011, 10:19:54 PM

forget about the front barbell shrugs......go with db shrugs.....better pump in the traps and you won't ding up the old family jewels.

I agree use Dumbbells, if you deadlift and do High pulls, Barbell cleans as advised by jpm101 then you will get a great workout for your traps. I personaly go more for moderate trap training as i believe it´s not good to over do it.. they do get training from other "indirect" movements.

Donny · « **Reply #18 on:** March 31, 2011, 03:58:37 AM »

Quote from: wild willie on February 08, 2011, 10:19:54 PM

forget about the front barbell shrugs......go with db shrugs.....better pump in the traps and you won't ding up the old family jewels.

Wild Willie thanks for your Wellcome PM. Sorry to reply here but i tried twice to post a reply and it did not work..

chaos · « **Reply #19 on:** March 31, 2011, 05:47:14 PM »

Quote from: Donny on March 31, 2011, 03:58:37 AM

Wild Willie thanks for your Wellcome PM. Sorry to reply here but i tried twice to post a reply and it did not work..

When a newbie sends a PM he has to copy the secret code there at the top.

Meso_z · « **Reply #20 on:** April 01, 2011, 11:50:20 PM »

Quote from: TrapsMcLats on January 27, 2011, 04:52:37 PM

...I get nothing but my family jewels. I don't want to rub those off... but it feels like I will. Behind the back shrugs are fine for me, but what the fuck am I doing wrong with the front ones?

Just lean a bit forward...but be careful with your lower back.

Montague · « **Reply #21 on:** April 02, 2011, 05:58:20 PM »

One other alternative: I've seen a couple of guys load up a Smith bar, stand next to it, and shrug it with one arm at a time - although, I've never tried it myself.

Of all my body parts, my traps grow the easiest & most, so I only train them directly about once every three weeks on the seated shrug machine.
I may increase that frequency since I've finally begun adding a bit more size to my stubborn-ass shoulders.
I have a naturally narrow clavicle, and worse, my delts have always lagged behind my chest, lats, and arms.
Big traps on top of already narrow shoulders make them look even more disproportionately narrow by comparison.

Meso_z · « **Reply #22 on:** April 02, 2011, 10:31:17 PM »

Quote from: Montague on April 02, 2011, 05:58:20 PM

One other alternative: I've seen a couple of guys load up a Smith bar, stand next to it, and shrug it with one arm at a time - although, I've never tried it myself.

Of all my body parts, my traps grow the easiest & most, so I only train them directly about once every three weeks on the seated shrug machine.
I may increase that frequency since I've finally begun adding a bit more size to my stubborn-ass shoulders.
I have a naturally narrow clavicle, and worse, my delts have always lagged behind my chest, lats, and arms.
Big traps on top of already narrow shoulders make them look even more disproportionately narrow by comparison.

My traps respond great too but that does mean one shouldnt train them...its should be the opposite. If you have a good bpart, train it like a maniac to stand out more.
Having big traps gives you firstly the look of someone strong to the main public..an alphamale.

Beener · « **Reply #23 on:** April 20, 2011, 09:46:10 PM »

Quote from: wild willie on February 08, 2011, 10:19:54 PM

forget about the front barbell shrugs......go with db shrugs.....better pump in the traps and you won't ding up the old family jewels.

Most gyms only go up to 120 lb dumbells though. I find if you just bend your knees a bit your dick generally stays in enough...also, wear tight underwear. i only wear boxer breifs to the gym. keeps my shit outa the way.

jedibrat · « **Reply #24 on:** May 23, 2011, 03:57:55 AM »

I find the EZ curl bar held at the right angle on the "pinch" is better. I find this also prevents trying to build momentum by bending at the elbow.