Tips on getting the most out of this valuable exercise

SHOULDER SHRUGS Tips on getting the most out of this valuable exercise The best alternative is to use a tends to limit the range of motion of he trapezius is probably the Hex bar, as the design of the bar posithe exercise. most underrated and neglected tions your hands at your sides and the Shrugs can be performed holding muscle in athletic training. This weight is more stable. To prevent the a barbell in front of you, but the downis a serious omission, because trapezius Hex bar from tilting back and forth, side there is the barbell tends to pull muscles are involved in elevating the it helps to offset the grip slightly (one the shoulders and head forward.

And shoulders, such as in a power clean, and stabilizing the shoulders in military because you can shrug more than you can hand slightly forward and the other deadlift with a straight bar, for maximum slightly back). And rather than perpresses and other movements. Further, the muscles help stabilize the neck and therefore play a valuable role in preventing injuries in sports such as football and wrestling. From a functional standpoint, the trapezius muscle is shaped like a diamond and has three sections: upper, middle and lower. The strength of the trapezius muscles enables athletes to use extremely heavy weights in shrugs, even heavier than the athlete can deadlift.

As such, it’s especially important for athletes Kicker Justin Sorensen, who is profiled in this issue, demonstrates the start and finish of the to have perfect alignshoulder shrug. ment when performforming the lift as a separate exercise, overload you would have to remove the ing the exercise to avoid injury. The barbell from supports (such as from inside shrugs can be performed after the last key faults are looking down (eyes not a power rack). Holding dumbbells at your rep of a set of Hex bar deadlifts. on target) and allowing the head to If you want to “elevate” your sides would be a better alternative from a move forward.

Also, the shoulders program, be sure to include shoulder should move up and down – not rolled postural standpoint, but it is difficult to in a circle, as this not only can be hard use heavy weights with dumbbells because shrugs. they are less stable. on the shoulder structures but also

From BFS Magazine — July/August 2008. Part of the BFS Magazine Archive (1980–2014).