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Originally Posted by ChefX yeah thats a roll try it front and back
high pulls during the power clean work the traps awesome and better than anything I know hence I don't do shrugs.
But yeah rolling the shoulders with dumbbels work great.
Other tricks for variety (since I know peole want that) is how you stand, do shrugs seated on a bench but sit back slightly that will allow the dumbbells to hand behind you a bit, then do the opposite bend forward while doing them some.
Another variation is to do it one sides, hold onto something like a low power rack pin with one hand lean out a bit and shrug one shoulder at a time, it really cause a good contraction.
you can do this in some cable crossover setups as well but the opposite way to create more stretch.
its endless you know. |
As a follow on from chefs variations, you can turn round on the incline and facing the bench, pull up and slightly back.
Power clean and press
High pull
power shrugs
My favorite is still the behind back shrug as heavy as poss. (seated d bell shrugs - but my gym doesnt have heavy enough weights )
CHEFX, when i do the revers part of a clean and press I get a pain on the medial epicondyle (my old injury) is there a variation that i could do that would work (used to really like doing them, but stopped because of this)