Flame away if you must, I know this is probably a stupid question.
I've never really done shrugs. I tried them last week and barbell shrugs were uncomfortable, I felt like I was about to crush my balls half the time. Tried DB shrugs and those felt better, still not terrific.
I tried a HS shrug machine last night and liked how it felt a lot. However, I know that in nearly all situations free weights > machines. Does this hold true for shrugs? I'd rather be uncomfortable and do it the right way if that's what it comes down to.
Were hands about shoulder width?
Were you retracting your shoulder blades?
Were you keeping your chest out and broad?
Were your feet about shoulder width?
People who don't know how to keep themselves healthy ought to have the decency to get themselves buried, and not waste time about it.
I totally know what you mean. With a barbell I felt like I was nailing myself every rep. I use a hammer strength flat bench machine. I stradle the bench if thats uncomfortable I kneel on it and use the handles to shrug. Since the two handles are not connected there is nothing slapping the jewels.
Like you said I know free weights are always better but in this case I prefer machines.
Weight 180lbs Goal 200lbs by 06/01/08
Bench 150x6 Goal 200
Squats 165x5 Goal 250
Deadlift 205x6 Goal 300
"Speed has never killed anyone, it's suddenly becoming stationary that will get you."
I had a problem with barbell shrugs for a while too. Basically felt like my junk was not only getting nailed, but also limiting how far up I could bring the bar. I've switched to dbs and they feel much better.
Ht: 5' 8" Wt: 195 lbs
Squat - 350x1
Bench Press - 225x1
Deadlift - 410x1
Press - 135x6
Floor Press - 225x2
Rack Pulls - 500x1
Incline Press - 175x3
Ever tried OH shrugs? Good for the neck.
Great read on the 10 top ten myths of Bodybuilding nutrition by Dave Barr (T-Nation).
Last edited by The Bran Man; 03-21-2008 at 01:39 PM.
use a hex bar, those gloves look like they are for pussies
I use a one hand under, one hand over grip and have no problems. I always finish up with DB shrugs too. I think they are both great excercises for your traps...
I think he's talking bout those hook things. As for the OP, try leaning forward a little bit and slighting bending your knee and hips so you kind of pass by them. Happens to me sometimes depending on what shorts I wear.
"Fine, if I'm not allowed to light it on fire, can my imaginary friend?"
It's kind of like a calf raise - machine vs barbell doesn't really make much difference on the little lifts, as long as the machine's design doesn't limit the ability of the person to train in a full ROM and 'fits'. Since the shrug is such a small movement, it really doesn't come into play.
Although for trap development, play around with some high pulls, cleans and the like.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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I has a blog.
I has a facebook.
i love heavy barbell shrugs
speak of the devil i just did BB shrugs yesterday. wearing compression shorts helps, but doesnt eliminate the problem. i usually just lean forward till it just barely gets passed it and it still hits my traps pretty good. i would do DB shrugs but our DB's only go up to 60 so their obsolete.
22 - 5'11'' - 190 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
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J O U R N A L !TJW
Use a trapbar.
Use the machine if you really like it...otherwise use DBs. OH Shrugs are good, too. I dunno though, traps are just so easy to build up fast so I don't even bother. Just do cleans and DEADLIFTS.
i hardly ever do BB shrugs. there are a lot of guys here who do them a lot. i usually just do some facepulls, and when i DL, on my first couple of sets i'll crank out a couple sets of shrugs to get loosened up. to get the full effect i grunt as loud as possible, people need to see how tan and jacked i am.
23 years old
6'3, 308 lbs