BB Shrug Question

[Hockey Playa]

Some people have told me to use the plain overhand grip when doing BB shrugs. Obviously you wont be able to lift as heavy as weight, as opposed to the reverse grip. Other people have recommended the reverse grip, but it feels weird with the reverse grip, like its a different angle for each trap. Should i alternate reverse grips to compesate? or does it matter?

 

[Warboss Alex]

How about drop this worthless exercise and put a few more lbs on your deadlift..

 

[organizedconfusion]

power cleans is like miracle grow for your traps!
not only that but your forearms,grip,shoulder girdle blow up as well.

 

[Throttle]

pull yourself up straight with your shoulders up & back and your chest out at the top of each deadlift-- all the shrug your traps will ever need.

 

[guayaballer]

yes! one less excersise to do in the gym. now i can watch maury with the extra time

 

[6-heads lewis]

agreed with all above. when deadlifts started slowing, i got a trap boost from upright rows and even commando pullups (google it)

 

[organizedconfusion]

agreed with all above. when deadlifts started slowing, i got a trap boost from upright rows and even commando pullups (google it)

upright rows work the traps tremendously well too,but you have to be kinda carefull with your rotator cuffs.

 

[kickureface]

wtf is up with the deal with rotator cuffs? i always hear them in injuries and stuff.whats wrong wit them?

 

[blinkwatt]

You would be suprised how much weight your forearms and wrist can hold onto. Grip it the way that feels comfortable and you can still feel it in your traps and your good to go! There is no set way to lift,do what feels comfortable and works your muscles, that's all that matters.

 

[Oxide]

Whatever, do shrugs.. make sure you go heavy and do not rotate shoulders - just go up and down as in "shrug, i dont know"

I am doing 90's dumbells (Work better IMO) and my grip is ridiculous now.. before i could barely hold 135 on a barbell.


people will tell you to never do shrugs, forearms, i say fvck that, do those as well

 

[kickureface]

why not rotate shoulders

 

[organizedconfusion]

why not rotate shoulders

if you roll your shoulders all that weight transfers to the joints

 

[Throttle]

wtf is up with the deal with rotator cuffs? i always hear them in injuries and stuff.whats wrong wit them?

most of the injuries you hear about are a torn rotator cuff, usually by athletes who make the same throwing or overhead pushing motion over and over again.

certain weightlifting motions are strongly suspected to be a problem. see here:

http://www.sosuave.net/forum/showthread.php?t=110827&highlight=rotator+cuff

 

[kickureface]

that looks scary. pendley rows wont give you that kind of crap right, even if it is pulling. and standing military press, too? i assume its different from sitting m. press which i heard was more dangerous.

what other weird exercises should i look out for? i have done upright rows in the past when i was a newbie isolation lifter, but i cut that crap out.

and how do we go about preventing this kind of injury?

 

[shagnscoob]

Yeah my left shoulder is screwed because I've been doing my bench wrong for almost 3 months. I was flaring my elbows out like crazy, almost completely parallel with the bar.

 

[kickureface]

oh wow. i see a lot of goons do that, perhaps because they take too wide a grip? i should warn them before they become limbless

 

[Oxide]

ill get back to you on that bench form question, as soon as i get the reply from the pro.

one thing - ive seen pros do it like you are saying with flared arms, and that is how im doing it now.. i think that IS the proper form..but like i said, ill get back to ya

 

[kickureface]

cool. i find bench to be very difficult formwise compared to squats and deadlifts, as it is easy to notice who are doing them right.then we can watch and learn from them.
bench however has many variations so some buff nogood could be doing incorrect form claiming to a skinny kid that it works out the chest or the triceps more or some nonsense. then you dont know who to believe.
i still think 45 degree between arm/side of the back is a good idea, with a grip slightly wider than shoulder width before unracking. and do we touch the sternum or merely go 90 degree elbows?

 

[simon]

If you're pinching together your shoulder blades, like you should be, and squeezing your lats, like you should be, your elbows shouldn't be flared. If you flare, you're putting your shoulders at risk.

 

[cuzza]

Benching to isolate the pecs... flare. However, can cause shoulder stress.
Benching powerlifter style for a full body work and maximum, you're elbows are tucked in.