shoulder shrug help
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shoulder shrug help
Today I just went to the gym and started doing shoulder shrugs with a barbell. I felt like everybody was looking at me like i was doing them wrong or something(probably just in head idk). I was doing 100lbs. and i think im doing the right form but i cant exactly tell. Could someone tell me if thats an ok weight for a guy that weighs 140lbs and also how the form should be and if there are other shoulder workouts like the shrug?
Re: shoulder shrug help
Barbell Shrugs come in two forms. Front and back. Both use the same grip, which is a Pronated one. Front side, Knuckles face away from you, but back ones the Knuckles face your back, so as stated the same grip.
You utilise the Rotator Cuff and Delts, as well as some of the Back muscles to pull the weight up. This one pretty much prevents the rotational movement some people use with Dumbbells, which is wrong and can run a risk of Rotator Cuff injuries.
You want to try and get the Delts elevated as high as possible, that's all. and then back down, almost to the point of relaxation, but not quite. Like any exercise, relaxing the working muscles between reps, kills much of the emphasis and stress, resulting in a poor set, that promotes inadequate stimulus to the targeted areas.
The weight you use, should be enough to facilitate a full range of elevation. If you can only shrug about 80% of the way up or less, it's too high a weight. If the last rep is practically grinding to a halt, it may be a bit high on the weight, so trim weight down a little. No need to go to failure.
To check form, do it side on to a mirror, so you can see starting position, and see how much elevation you get. If you use a front mirror, it will make the check potentially a little more difficult, as the a side profile of the Delts would be more beneficial for this in experience.
Make sure though when checking for elevation of the Bar, you don't turn your neck really sideways, especially at the peak of the rep, or you might strain something, like part of the Traps, or the Scalenes in the Neck or some connective tissue etc etc. You need only make a slight glance, out of the corner of your eye.
Hopefully that helps.
You utilise the Rotator Cuff and Delts, as well as some of the Back muscles to pull the weight up. This one pretty much prevents the rotational movement some people use with Dumbbells, which is wrong and can run a risk of Rotator Cuff injuries.
You want to try and get the Delts elevated as high as possible, that's all. and then back down, almost to the point of relaxation, but not quite. Like any exercise, relaxing the working muscles between reps, kills much of the emphasis and stress, resulting in a poor set, that promotes inadequate stimulus to the targeted areas.
The weight you use, should be enough to facilitate a full range of elevation. If you can only shrug about 80% of the way up or less, it's too high a weight. If the last rep is practically grinding to a halt, it may be a bit high on the weight, so trim weight down a little. No need to go to failure.
To check form, do it side on to a mirror, so you can see starting position, and see how much elevation you get. If you use a front mirror, it will make the check potentially a little more difficult, as the a side profile of the Delts would be more beneficial for this in experience.
Make sure though when checking for elevation of the Bar, you don't turn your neck really sideways, especially at the peak of the rep, or you might strain something, like part of the Traps, or the Scalenes in the Neck or some connective tissue etc etc. You need only make a slight glance, out of the corner of your eye.
Hopefully that helps.
Re: shoulder shrug help
Chris,
When you're doing shrugs, whether it's with a barbell, dumbbells, or a machine, keep the elbows straight throughout the exercise (to minimize pulling with the biceps), keep your neck in a neutral posture (chin level), and focus on evenly pulling your shoulders up toward the BACK of your head. So basically, you want the squeeze your shoulder blades as you raise your shoulders up. Then lower your shoulders back down in control, without allowing yourself to lean forward(keep your chest and chin up).
When you're doing shrugs, whether it's with a barbell, dumbbells, or a machine, keep the elbows straight throughout the exercise (to minimize pulling with the biceps), keep your neck in a neutral posture (chin level), and focus on evenly pulling your shoulders up toward the BACK of your head. So basically, you want the squeeze your shoulder blades as you raise your shoulders up. Then lower your shoulders back down in control, without allowing yourself to lean forward(keep your chest and chin up).
Re: shoulder shrug help
with DB shrugs when your somewhat new to it, you make stupid lookin faces, everyone has at one point..
1 key to know.. dont give a shit if everyone is lookin at you,
2 get off the shrugs, and deadlift, T- bar row , bent over bb row... those 3 big lifts, will make your traps grow..
whats a max 100lbs per arm db shrug gonna do.. compared to a 350lbs+ deadlift, a 200lbs+ t bar and bent over rows, will do to you
1 key to know.. dont give a shit if everyone is lookin at you,
2 get off the shrugs, and deadlift, T- bar row , bent over bb row... those 3 big lifts, will make your traps grow..
whats a max 100lbs per arm db shrug gonna do.. compared to a 350lbs+ deadlift, a 200lbs+ t bar and bent over rows, will do to you