Correct way to do shrugs

kkx250
Topic Author
Elite Member

11 Oct 2012 20:10 #125255 by kkx250

Correct way to do shrugs was created by kkx250

Is it okay to roll the shoulders when doing shrugs?

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MRfeathers
Platinum Member

11 Oct 2012 21:27 #125267 by MRfeathers

Replied by MRfeathers on topic Correct way to do shrugs

I always shake my head when I see people doing that

keep calm and listen to Feathers

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AE
Elite Member

11 Oct 2012 21:51 #125273 by AE

Replied by AE on topic Correct way to do shrugs

Up and down... you're not warming up to go bowling...

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Furk
Expert

11 Oct 2012 21:52 - 11 Oct 2012 21:53 #125274 by Furk

Replied by Furk on topic Correct way to do shrugs

No dude, lower your shoulders more than relaxed, then raise them as to touch your ears, hold for a bit, lower fully. What works for me is to hold the DBs slightly behind my side and pinching my back a bit. If you use a BB try shrugging behind as well as in front

Saw good results alternating.

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Last edit: 11 Oct 2012 21:53 by Furk.

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Headhunter12
Premium Member

11 Oct 2012 22:00 #125279 by Headhunter12

Replied by Headhunter12 on topic Correct way to do shrugs

No rotating.. I find this works VERY well for me...
Smith Machine Shrugs
90lbs x 20 reps
180lbs x 15 reps
230lbs x 10 reps
Immediately after each set... Have two 45lb plates on standby! Grab then and do (10 shrugs left arm, 10 shrugs right arm and 10 shrugs simultaneously! All non stop)
Works really good!

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GSP
Platinum Member

11 Oct 2012 22:16 #125286 by GSP

Replied by GSP on topic Correct way to do shrugs

kkx250 wrote: Is it okay to roll the shoulders when doing shrugs?

To get form right, i suggest do seated dumbell shrugs. I think when done standing, there is atendency to roll the shoulders the heavier the weight gets as

"Dont pray for an easy life, pray for the strength to endure a difficult one" - Bruce Lee

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p1et
Platinum Member

11 Oct 2012 23:27 #125298 by p1et

Replied by p1et on topic Correct way to do shrugs

Personaly I prever rolling the shoulders from front to back! This effectively also increases the time the muscles are under tension, also you work the sides front and back this way. I have been getting good results with this aswell!

What gets me though is guys doing dumbell shrugs with like 14kg's in each hand:p

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Koe007
Platinum Member

12 Oct 2012 07:13 #125309 by Koe007

Replied by Koe007 on topic Correct way to do shrugs

GSP wrote:
kkx250 wrote: Is it okay to roll the shoulders when doing shrugs?

To get form right, i suggest do seated dumbell shrugs. I think when done standing, there is atendency to roll the shoulders the heavier the weight gets as

^^^^^This

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FatBoy
Elite Member

12 Oct 2012 07:43 #125310 by FatBoy

Replied by FatBoy on topic Correct way to do shrugs

I alternate dbell and barbell shrugs. Using a bar forces stricter form.

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Rhino
Expert

12 Oct 2012 08:45 #125316 by Rhino

Replied by Rhino on topic Correct way to do shrugs

If you want to injur your rotator cuff or trap a nerve roll them. Pull up your shoulders and squeeze.

Go big or go home...

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Heretic47
Platinum Member

12 Oct 2012 11:31 #125342 by Heretic47

Replied by Heretic47 on topic Correct way to do shrugs

Hey kkx250. IMO, no it’s not.

1.People do shrugs to grow upper traps. Uppers grow from straight up-down motion so any rolling is sub-optimal. Also, when you roll them you include muscles that you aren’t trying to target. Want more time under tention? Slower reps or pause at the top.

2.It also places unnecessary strain on rotator cuffs. They’re the most mobile joint in the body and also the most prone to injury. I would imagine rolling the around with heavy weights would only increase chances of getting hurt and in turn compromise training

"Do not pray for an easy life, pray for the strength to endure a difficult one"

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AE
Elite Member

12 Oct 2012 12:15 #125348 by AE

Replied by AE on topic Correct way to do shrugs

True that! If you fuck up your rotator cuff you are not ganna train shoulders anymore...
Manery posted a nice video by Jim Cordova showing rotator cuff training and how important it is to train them. Don't roll your shoulders period your are not training to become an actor in Glee or some queer tv show.

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Kaballas
Junior Member

12 Oct 2012 15:51 #125373 by Kaballas

Replied by Kaballas on topic Correct way to do shrugs

AE and Ian79 are right, rolling the shoulders are only going to lead to injury. Just up and down. But I also have a question. One can doe Dumbell shrugs, Barbell Shrugs and Smith and west machine shrugs. Combinations of these etc.

I have tried doing shrugs on the standing calve machine. It is the opposite of shrugs, your not lifting, but actually pushing. Has anybody seen this being done this way, am I just waisting my tiem doing this. I hope I am not the idiot in the gym anybody has laughed at doing it that way

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thePridge
Elite Member

12 Oct 2012 16:01 #125376 by thePridge

Replied by thePridge on topic Correct way to do shrugs

I have see guys who you can SEE don't do any leg work walk up to the standing calf raise machine and proceed to do the shrug lifts on it... I laugh at them.

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Kaballas
Junior Member

12 Oct 2012 16:06 #125378 by Kaballas

Replied by Kaballas on topic Correct way to do shrugs

Must admit, I have seen that aswell. I can honestly say that is not me, I do have good calves, but must thank my father for the genes he gave to me for that. i am just looking for alternative shrug exercises. There are only so many things to do when your arms is haging next to your body, and you can only move them up and down

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Headhunter12
Premium Member

12 Oct 2012 16:50 #125380 by Headhunter12

Replied by Headhunter12 on topic Correct way to do shrugs

@ kaballas I thought about the same thing a few weeks ago just haven't researched It yet... Maybe a DB shrug supersetted with the calf machine or vice versa...

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Rhino
Expert

12 Oct 2012 17:15 #125384 by Rhino

Replied by Rhino on topic Correct way to do shrugs

I like alternate arm shrugs. Where you hold on to an upright with one arm and lean out with your feet closer to the upright than your shoulders. Your arm hangs away from your body then and really targets your trap. Otherwise like GSP said, seated shrugs.
Both ways you target your traps.

Go big or go home...

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kkx250
Topic Author
Elite Member

12 Oct 2012 18:19 #125395 by kkx250

Replied by kkx250 on topic Correct way to do shrugs

Thanks for the help. Greatly appreciated.

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Kkkyle
Platinum Member

22 Oct 2012 12:31 #126142 by Kkkyle

Replied by Kkkyle on topic Correct way to do shrugs

I guess your neck can relate to shrugs. is their anyway to add thickness to your neck? Or will it just grow slowly with shrugs and lateral raises?

Love the buuuuuuuuuuuuuurn! :evil:

I'd rather die standing than live a life on my knees.

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jackrabbit1
Expert

22 Oct 2012 13:18 #126148 by jackrabbit1

Replied by jackrabbit1 on topic Correct way to do shrugs

Do this and tell me.

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