have at it man, youll love these in a few weeks after you see what they do.
I see guys doing these but I can't do them my butt is too big I have to like come out around my butt or arch my back which looks weird and I'm sure isn't good for my back.[/QUOTE]
haha, same problem here man, what i found works though, if you still want to do them, is go in a rack, and turn around so your out of the rack facing away from it. the bar is still in the rack up against the two posts behind you, step forward so the bar slides up and down the posts when you shrug and your ass wont get in the way. mine doesnt and mines gigantic.
using a underhand grip is potenially hazardous on heavy deadlifts as a supinated grip shortens the biceps and increases the load on them.possibly leading to a rupture of the muscle or connecting tendons.i know this is for deadlift but if you go heavy on shruggs i would worry about it.
nice man...i love traps, ill def be trying the diff grip on my next back day!
I tried these last night. They felt good...like more muscle stimulation.
I remember why I don't usually do BB shrugs. Mashing of the "package" is not comfortable.
I followed these up with leaning DB shrugs.
How many sets do you guys usually perform for traps?
do bb shrugz behind the back....theres no package back there C:
Most people don't know how to contract anything on their posterior side, which is why underdevelopment is so common. To fully contract the trap, you must pull the weight up and back; many do the up part, but few do the back part.
That being said, the best things I've found for trap size are deadlifts, high pulls, and seated DB shrugs.
M.Ed. Ex Phys
also, helps me avoid hitting my package like the guy mentioned above
Seated DB shrugs leaning slightly forward are very effective, as well - you need some forward lean to involve the rhomboids for packing on mass on the high posterior chain.
Ricky - That's an excellent tip about using the squat cage to keep the bar hitting the butt cheeks, I'll be using it soon. Repped.
Also, I use a hook grip on heavy shrugs, with the thumb inside the fingers, because it makes it easier to focus on traps and not on grip/wrist slippage. It's a step between doing them raw and using straps. Just my .02.
Thats my problem to, i cant get the bar over my ass loli know what your talking about, ive tried them, not a fan personally. only because my ass it too big and its uncomfotable
[QUOTE=Gizmacho;2290720]Yes, that's exactly it. If you want a quick picture, just google "hook grip deadlift" and you will get some good pictures. It's a trick used to lift heavy dead lifts, cleans and snatches, but I use it for shrugs too.[/Quote
ohhh i seee. thats very interesting. im going to try that grip and see what i think. i dont know how ive never heard of that before. thanks man
Holy friggin smokes, it works! I used the underhand grip today, and for the first time my wife said, "you look like a football player." I think that said it all.