Told me something about the benefits of takingĪ couple of days off from formal workouts. Therefore no gym squatting or dead lifting this weekend.īent arm DB pullover: 6x12 suppersetted withĪssorted strenching exercises for lower back. Stair climbing & assorted lifting while moving my daughter from a 2nd story apartment. So, my suggestion would be instead of trying to decide between the two exercises, figure out how you can utilize both Barbell Shrugs and Trap Bar Shrugs in your training plan.Friday Jan.7 & Sat.Jan.8 were days spent doing mucho dead lifts, squats, Incorporating both exercises into your training program can also add variety and keep your workouts from getting stale. The truth is, there is no reason (assuming you have the available equipment) you shouldn’t have both exercises in your training program.īoth are great exercises for developing upper body strength and hypertrophy. I’ve just spent the last section of this article comparing which is better – Barbell Shrugs vs Trap Bar Shrugs. Maybe you could make the argument that it’s easier to stay balanced with a trap bar, but personally, I think that would be a reach.
DB SHRUGS SS PULLOVERS HOW TO
Once you’ve learned how to properly brace your core, both Barbell and Trap Bar Shrugs are pretty simple exercises to learn and execute. I think both shrugs variations are pretty beginner-friendly. Ultimately my suggestion would be to find a way to incorporate both in your training. Whichever you choose to use is going to come down to equipment availability and personal preferences. The bottom line is both shrug variations are great for improving strength and building muscle mass and there is no real difference between them in that regard. Better For Developing Size and Strength: Toss Up Now, let’s take a side-by-side look at both exercises and discuss if one is better than the other for a few common lifting goals. Barbell Shrugs vs Trap Bar Shrugs: Is One Better?īarbell Shrugs work the upper trapezius.
DB SHRUGS SS PULLOVERS PRO
PRO TIP: Hex Bars can vary a good bit in weight, keep this in mind if you’re loading a hex bar that you don’t normally work with. Otherwise you’ll need to pick the bar up off the floor for each set which can start to be a challenge with heavier weight. (A mistake I see quite often)Įlevating a trap bar up onto lifting blocks, or on the rack if your trap bar is capable, will make the lift much easier to get set up for. Don’t shorten the range of motion even further by adding more weight than you can properly lift. Trap Bar Shrugs already have a short range of motion. Trap Bar (or Hex Bar as they’re also known).If you’re new to using straps and wouldn’t mind a quick tutorial, I created a ‘ How To Use Straps‘ you can check out. I would suggest adjusting the weight standard for straps based on your situation. Keep in mind though, that this is dealing with collegiate football players. I’m still a big fan of this rule because it still allows the lifter to work on grip strength for lighter sets and still be able to lock into heavier weight to focus on the traps. Anything less than that and you had to rely on your grip. We generally had a rule in the weight rooms that I’ve worked in that you were allowed to use straps once you had 405 pounds on the bar. Related –> 10 Barbell Shrug alternatives to grow your traps Should I Use Lifting Straps When I Shrug? PRO TIP: If you find (after loading up the bar) that the bar has been placed a little too high, slide some plates underneath the bar to stand on. Place it too low and it adds a partial deadlift to the exercise but place it too high and you’ll hit the bar off the rack while doing reps. The height you place the bar in the rack is probably more important than it gets credit for.
By alternating your grip, you are basically counterbalancing that rolling tendency. This is due to the fact that a barbell has a natural tendency to want to roll out of your hands. (A mistake I see quite often)Īn alternated grip, one overhand and one underhand, will dramatically increase your grip strength on the bar. Shrugs already have a short range of motion. Control the weight back down to the starting position and repeat.Now shrug up, visualizing touching your traps to your ears.Place feet hip-width apart, brace the core and stand tall with the bar.Use an alternated grip, one hand pronated (overhand) and one hand supinated (underhand), about shoulder-width apart.Set up a barbell on either J-Hooks, or preferably, on the squat rack’s safety bars (if your rack has them).Weight Plates (either Bumper Plates or Steel Plates will work fine).
0 kommentar(er)
