fgs5635

Whats the proper form and technique when doing shrugs as I always seem to get a pain doing them. I see guys doing them different all the time. Some rotate their shoulders round as they do them, others tend to just raise and lower their shoulders quickly. Others hold at the top for a sec or 2 etc etc. Whats the proper form??

shorty

i personally never roll shoulders... just striaght up and down with a good pause at the top... do them slow and controlled...

sometimes i do... dumbbell shrugs at the side of me for 3 sets of 10-15 reps
then move onto barbell shrugs for 6 reps and superset these with upright rows for another 6 reps.

other times its just heavy barbell shrugs... there only a small muscle so they dont need too much work.

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bigden

straight up and down for me with a pause and squeeze at the top on barbell 8-10 reps its super painfull

fgs5635

Cheers shorty.....whats the purpose of rotating the shoulders forwards or backwards.

Porky Pie

You can do them any one of these ways. People have their own favoured technique - heavy, strict, behind the back, straps or not, knees locked, power shrug, rotating shoulders - you name it.

I now doubt there is a right or wrong way to perform most exercises.

If anyone want to see how not to train, get the old Bertil Fox video and you'll know what I mean. Bertil built what was the most massive and dense physique on the planet with that exercise form - so go figure? On the other hand, go to any fitness gym and you'll see impeccable form and small men with arms like pipe cleaners.

Play about, find the technique that suits you (and doesn't hurt - I'm assuming that you mean hurt in a bad way, cos they should hurt!).

The internet is a great resource but sometimes you need to find your own path through experience.

fgs5635

Yeah, they hurt in a bad way. I get a shooting pain that runs down my traps into the top of my shoulder.

shorty

err could it be top genetic & steriods...???...

some people have the worst form, yet seem to get massive...but for the average joe... good form is good practice i think..and all about how you stimulate the muscle to get the best growth... plus bad form will along the line bring injuries..

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paulo

get supershrugs book by paul kelso-all you need there

Pompey Tim

My physio told me that rolling the shoulders whilst shrugging is very bad for the rotator cuff, I only do them straight up and down now, although I do vary the type ( barbell, dumbell, behind back etc )

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Porky Pie

Posts like that depress me. Who's to says you're average > change your mindset - don't limit your horizons. Too many people train too conservatively.

Bulldozer

Agreed, good book.

So is his texas method book

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fgs5635

I know is a stupid question....but I'm going to ask it just incase. What are behind the back shrugs? I have never seen anyone do them that way. What are the benefits of this way?

The Iron

LOL exactly what they say on the tin. BB held behind back and shrugged. Just a diferent angle, some get better stimulation. I prefer and get better results from normal style DB shrugs personally. As said already in this thread, personal preference. Wouldn't roll shoudlers though personally.

Bulldozer

Heavy deads are the best trap builder imo anyhow.

Farmers walks are also excellent if you want something different to do, they hit traps hard.

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Con

Erm.....i make my trap muscles move and thus i am doing a shrug:crazy:
I didnt realise traps were such a moveable muscle, have you ever tried inverted heavy medicine ball shrugs?