Shrugs or upright rows?
- 07-16-2009, 11:46 PM
- 07-16-2009, 11:53 PM
Wait, tiny derail, if I may. Can someone take a sec to explain proper technique for shrugs? I've gotten conflicting info.
07-17-2009, 02:29 AM
07-17-2009, 02:33 AM
07-17-2009, 03:51 AM
I always got best results with upright rows - sometimes dbs, mostly bbl.
Shrugs are better for finishing moves, or else you already have massive, heaving traps - most dont.
07-17-2009, 06:04 AM
I remember years ago when I followed a Bodybuilder style of training (Lots of Isolation exercises), then moved to Powerlifting...
Shrugs never did anything for me. Infact, I saw way more growth (muscle and strength) powerlifting. I havent done a Bicep curl in probably a year, and my arms are the biggest they've been, all from compound lifts, bodyweight exercises, and a lot of hanging, and static holds (dip bars).
When I powerlifted, my traps got HUGE from upright rows. They are now bigger from Oly lifts.
07-17-2009, 08:53 AM
07-17-2009, 09:40 AM
I don't use either one.
I don't do shrugs because I really don't like that pseudo-cobra look on the guys who love "big" trap development. (a more 'normal' neck/shoulder transition, me)
I don't do upright rows because of the dangers inherent in the move (though I totally LOVE the upright row) - the problem is that it over works the internal shoulder rotators & can result in chronic pain, cartilage degeneration & severe range-of-motion issues (IIRC - I may have to look it up again).
07-17-2009, 09:48 AM
07-17-2009, 10:00 AM
I do seated DB shrugs a lot, find that I can truly isolate the trap more, and traps are my best body part (sadly)
07-17-2009, 12:53 PM
I tried upright rows last night and it resulted in my neck hurting. I used an empty barbell to try it. Keep in mind the barbell I have is Olympic, but I thick my forum was wrong. I always have a tendency to look up. I can't seem to fix this. The problem is I think I'm not looking straight, so when I try to look straight I wind up looking up.
07-17-2009, 03:13 PM
i also do both upright rows with dumbells to bring them up wide to the chin.....then do my shrugs toward the end of the workout.....both are good to do
07-17-2009, 03:18 PM
uprights only target your traps when you do them close grip, or use a smith machine where the top of the ROM is closer to your body then it starts - machine leans towards you.
07-21-2009, 12:44 PM
07-21-2009, 03:32 PM
07-21-2009, 04:03 PM
07-21-2009, 04:20 PM
tnation has an excellent article this week covering the power clean. Truly a fantastic exercise. Good point jw32.
07-21-2009, 04:25 PM
whoa...this is so weird. I posted a little moving pic of a guy doing cleans below that link above.........only now it's a star wars pic that says "pwned". I tried editing it to put the hang clean pic back up, but again....more "pwned". Anyone know wtf that's about?
07-21-2009, 05:37 PM
07-21-2009, 05:41 PM
07-21-2009, 10:16 PM
07-21-2009, 10:16 PM
07-21-2009, 10:30 PM
07-21-2009, 10:50 PM
Power cleans wipe me out faster than squats...I tried doing 20 rep power cleans. I almost passed out at the end. I enjoy doing this stuff to myself...I think I might be drain bamaged.
07-21-2009, 10:53 PM
I think I may share your brain damage. I've been Googling hang clean videos, form, tutorials, articles, etc for the last 45 minutes.
YouTube - Hang Clean Form
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