Shrug exercise and its variations

Shrugs are a weightlifting fitness and bodybuilding exercise whose task is to work out trapezius muscle group (in common parlance: trapezoid).

The visual, aesthetic significance of the trapezoid becomes indisputable when contemplating posing bodybuilders. This is a rather massive muscle group that can create a striking impression even in frontal poses! And with proper posing, with its back to the audience, the trapezoid is visual center of attraction the entire upper back area. This muscle group looks most spectacular in the positions: “maximum muscularity” and “rear double biceps.”

The trapezius muscle group has a flat, triangular shape and occupies almost the entire upper half of the bodybuilder’s back. Formation of the trapezius muscles is a critical point for developing total (complex) strength the entire body of the athlete, as a result of which exercises focused on this muscle group are considered an integral part of weightlifting training. At the same time, in addition to bodybuilders, powerlifters and weightlifters, representatives of other sports, such as track and field athletics, also need high-quality training of the trapezius. These are mainly shot putters, javelin throwers, discus throwers or hammer throwers.

Unfortunately, the universal tool (suitable basic exercise) for the complex development of the trapezius does not exist, since the anatomical structure of the trapezius muscle implies work in three completely different directions, which is practically impossible to implement with any known movement, especially with weights... Shrugs - in fact, are the only exercise for isolated impact and shaping your trapezoidal group. In this regard, sooner or later, every athlete will definitely need to include this exercise in their training program in order to more thoroughly work out the upper back and neck. But this question is more relevant for serious bodybuilders with many years of experience. In principle, beginners do not need to do this exercise.

The upper half of the trapezoid already has exceptional strength by nature, as a result of which it requires the use of impressive loads to seriously work it out. For this reason, it is quite common to see athletes placing weights on the Shrug bar, sometimes exceeding 200 kilograms!

Currently, modern bodybuilders adhere to high-intensity trapezius training methods, involving the use of a load amounting to 75-95% of the maximum one-time achievement. This approach really gives a visible effect and positive returns in a minimally short time. However, since every coin has a downside, we recommend training the trapezoidal group, excluding extreme weights. This is justified by the fact that they harm correct posture and do not allow the load to be narrowly focused exclusively on the trapezius, scattering it between all the other muscle groups of the upper shoulder girdle.

Classic shrugs work, to a greater extent, the upper part of the trapezius muscle. Other areas of it receive indirect load when performing all sorts of variations of abduction of the arms, in particular, during abductions above the horizontal level, push-ups from the floor, push-ups from parallel bars, and other exercises aimed at working out third-party muscles and groups, especially those performed from a standing position.

In addition to the trapezius muscle group, they actively participate in shrugs diamond-shaped muscles, as well as muscles responsible for scapula elevation. Despite their relatively small volume, it is believed that in this exercise, both the rhomboid and abductor scapula muscles take part. equivalent fateThis is no less than what the trapezoidal group does.

1. Standing Shrug Exercise
2. Standing dumbbell shrugs. Correct technique:
3. Standing barbell shrugs. Correct technique:
4. Shrug exercise with a barbell behind your back while standing
5. Shrugs with a barbell behind your back while standing. Correct technique:
6. Technical points:
7. Contents and Article Navigation:

This is perhaps the most common variation of shrugs. In the initial position, you hold the weight while standing with your arms slightly bent. Next, without bending your elbows, raise your shoulders up as high as possible. After pausing for a couple of seconds at the peak of the movement, slowly lower your shoulders to the starting position and begin to repeat the movement again. Barbells and dumbbells are great for this exercise. We also highly recommend that you try a barbell with a W-shaped bent bar, which will not put pressure on your groin or legs, like a regular classic barbell. To set the lower limit of the amplitude when doing shrugs while standing, use a stand, Smith machine limiters, or improvised elevations. When performing with a barbell with a classic straight bar, use a different grip (one hand is a grip, the other is a pick-up). It is believed that this option for holding a projectile is the most reliable. And change hands from approach to approach.

Shrugs on the Kalf machine:

Another very interesting point is that this exercise can also be performed on the Kalf machine (for the calf and soleus muscles). The initial position here is the same as for working the shins, except there is no need to stand on the footrest. You don’t need to use your hands either - keep them on the special handles of the machine or simply along the body. Concentrate all your attention on lifting your shoulders. With this option, you don’t have to worry about your arms getting tired of holding the weight. However, be attentive and careful, as an extremely impressive load is “pressing” on your shoulders. Therefore, the core muscles should be tense; bend your back slightly at the waist. Stand straight and balance your weight—do not shift from one leg to the other or place the load on any part of your body. It should be distributed evenly. The only issue that may arise with correct placement is minor discomfort from pressure on the shoulders, especially with recent injuries to the shoulder joints. However, it (this pressure) must also be compensated by the softening cushions of the simulator. If absolutely necessary, place something soft between the contact surface of the machine and your shoulders.

Standing dumbbell shrugs. Correct technique:

2. Having assumed a strictly vertical position, place your legs a little narrower than during regular training with a barbell. Grab the dumbbells with a hammer grip—somewhere between an overhand and an underhook—and hold them in a side-to-side position with your arms down and your elbows fully extended. Your back should be straight, your shoulders should be turned, your knees should be slightly bent, and your chin should be slightly raised. This is what the correct starting position for performing shrugs looks like.
3. Without bending your arms, and excluding swinging, raise your shoulders, trying to use the full possible amplitude as much as possible. While lifting your shoulders, try to slightly lower your chin - this will further increase the contraction of the target muscles. At the peak point of the trajectory, pause briefly for a couple of seconds, and then slowly return to the original position.
4. Complete the planned number of repetitions.

Notes:

When lifting dumbbells, try not to lean your body forward and do not use your biceps, legs, or lower back to make lifting the weights easier.

The correct one is of great importance weight selection dumbbells: an excessively heavy load will not allow you to fully contract and stretch the muscles of your trapezius. As a result, if you feel that the contraction is not fully occurring, it is better to take lighter dumbbells.

Very often, many athletes, while doing shrugs, at the same time practice and shoulder rotations, suggesting that such manipulations will further increase the degree of impact on the trapezius. The usefulness of this technique is highly questionable, since many medical experts believe that there is, in fact, no need for shoulder rotation. And even more than that, on the contrary, these additional movements prevent the muscles from contracting in full and only wastefully overstrain the already loaded shoulder joints, which may well lead to injury. However, these are just assumptions that in practice have no scientifically proven basis. For this reason, some athletes continue to practice this technique, while others do not. Therefore, everyone decides whether or not to do rotations during Shrags independently at their own peril and risk.

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Standing barbell shrugs. Correct technique:

2. Stand at a barbell with your feet approximately shoulder-width apart. Carefully remove the bar from the lower racks of the frame, or, if the bar is initially on the floor, lift it using a deadlift. Secure the apparatus well by using a grip on the bar with fully straightened arms, with your palms located at a distance slightly greater than your shoulder width from each other. Having straightened your shoulders and chest, fully straightened, bend slightly in the lower back, while keeping your chin parallel to the horizontal, and looking straight ahead. This is what the correct starting position for this exercise should look like.
3. Exhaling slowly, pull your shoulders up as far as the permissible amplitude will allow. At the peak of the movement at the point of maximum contraction, try to pause for a few seconds. Having felt the full tension of the trapezius muscles, smoothly return to the original position.
4. Do the intended number of repetitions.

Note:

When carrying out movements, try to maintain a stationary position of the torso. No leaning forward, your back should be straight and your shoulders slightly back. Performing circular rotations with the shoulders when moving upward is fraught with possible injury to the joints.

Your main goal is to raise your shoulders as high as possible exclusively in the vertical direction, thereby minimizing the trapezius muscles. Bending the arms, swinging, inertia, assisting with the legs and other elements of cheating remove some of the load from the target muscle.

Don't chase heavy weights. An overly heavy apparatus will not give you the opportunity to raise your shoulders as high as possible, which, in turn, will significantly reduce the effectiveness of the exercise. Also, the enormous weight of the barbell, at the stage of lowering it, will force you to involuntarily bring your shoulders forward. And this may well cause a rounding of the back. For the same reason, you should not tilt your chin down. All of the above points are extremely dangerous - be very careful!

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Shrug exercise with a barbell behind your back while standing

This type of shrug allows you to form the upper section of the trapezoidal group under unusual our body slope. Having a non-standard execution technique, the exercise involves working with significantly lighter working weights than the classic version, and is rightfully considered auxiliary or alternative means for working out the trapezius.

Shrugs with a barbell behind your back while standing. Correct technique:

2. To perform it correctly, place the barbell on the low holders of a power rack or Smith machine frame. The height should be such that the bar is slightly above your knees.
3. As you approach the bar, turn your back to the bar. Place your feet slightly narrower than your shoulder width, and keep your hands gripping the bar slightly wider than your shoulders.
4. You need to use a thumbs around the bar grip. In this case, the palms are usually turned towards the torso, although you can use other options or alternately combine the grip style from approach to approach.
5. Before lifting the barbell from the holders, tense and straighten your back, bring your shoulder blades together, and lift your chin up.
6. Having balanced the projectile, straighten up. Continue to maintain an upright back position at all times.
7. Do cyclic shrugs in much the same way as you would for standard, classic barbell shrugs.
8. Once you have completed all your scheduled reps, return to the rack and place the bar on the racks. It is important not to relax your back until the projectile takes its stable place on the supports.

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Technical points:

As such, there is no general rule regulating when it is best to use shrugs in your training process. We recommend doing them at the stage of heavy, basic training, based on the fact that very serious projectile weights are also used for Shrags. It is most optimal, in our opinion, to pump up the trapezius on training days, first of all, the shoulders, then the chest and triceps.

Before doing Shrugs, you should thoroughly stretch and warm up the entire upper shoulder girdle.

As for such an indicator of training intensity as load time, this exercise is best done at the following pace:

1. 3 seconds to move up,
2. a second to hold at the peak,
3. 3 seconds to lower.

It turns out that the total load time for one repetition should be approximately 7 seconds. It is recommended to limit the total load time in the approach to one minute. Therefore, it turns out that approximately 8 repetitions must be performed in a set. In this case, it is recommended to pause between approaches for no more than 60 seconds.

As we have said more than once, shrugs are usually done with extremely heavy weights. It could rightfully be included at number four in the so-called "Base" - a set of the most important exercises for an athlete:

1. bench press,
2. squats,
3. deadlift.

For this reason, when performing the Shrug, always wear a special weightlifting belt, as well as straps to enhance your grip on the apparatus.

As we mentioned earlier, this exercise can also be performed in a simulator. "Smith's machine". Moreover, with this embodiment, control over the weight and trajectory of movement is much greater, and therefore higher Yours safety.

That, perhaps, is all that was planned to tell you in this article... However, the topic of Shrags is not over yet! There is also a large number of variations this exercise such as:

1. Shrugs lying on a horizontal bench,
2. Shrugs lying on an incline bench,
3. Shrugs on uneven bars,
4. Shrugs without load,
5. Isometric shrugs.

We also promise to talk about them in our next publications.

And I would like to end, as always, with a wish!

We wish you to have such a trapeze that your beloved woman, standing behind you, feels like behind a stone wall!

Contents and Article Navigation:

Introduction.

What is Shraghi?

Working weights.

Target muscles.

Standing Shrug exercise.

Option on Kalf machine.

Standing dumbbell shrugs.

Standing barbell shrugs.

Shrugs with a barbell behind your back.

Technique and nuances.

Other variations of Shrags.