Shrugs: Should I roll my shoulder?

[Lifter24]

What's everybody's opinion on rolling your shoulders when you shrug? A few people I talk to have differing opinions about this



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lifter24@hushmail.com

[nisser]

NO. It's nonsensical.

[Mr Ontario]

Don't do it :)

[sdonnell]

doesn't it hurt u when u roll? I keep my shoulders back and go straight up and down.

[GYMBRAT]

no rolling bro, just pretend your tryin to touch your ears wit your shoulders every rep and you'll be good to go!

[LIVEHARD]

straight up and Down

Shoulder are precious you'll regret ever having a shoulder injury

[4031]

do not roll the shoulders!

[Avitoholis]

Warm them up and don't roll, equally as important.....

[Drummer]

straight up and down. Go light, find your full range, and try to hit that range when you go heavy. How many times you see a guy with 4 plates on the bar shrugging one inch?

~D~

[Lifter24]

Yea that's what I thought, was talking to a few guys at the gym the other day though who said otherwise...

[O-Train]

I agree with everyone. Although I don't do shrugs anymore. I don't think it is a necessary exercise and a lot of guys have winged scapula because they focus completely on the upper portion of the trapezius. If someone had proper muscular development they would have a midback like Dorian Yates to go along with their huge upper trapezius muscles. Instead they are all hunched forward and have what looks like tits sticking out of their back.

I've noticed better upper trapezius development from just holding heavy barbells while doing other exercises. Especially stiff leg deadlifts performed with a slow eccentric phase.

[Avitoholis]

Especially stiff leg deadlifts performed with a slow eccentric phase.

Agreed.

[Drummer]

I agree with everyone. Although I don't do shrugs anymore. I don't think it is a necessary exercise and a lot of guys have winged scapula because they focus completely on the upper portion of the trapezius. If someone had proper muscular development they would have a midback like Dorian Yates to go along with their huge upper trapezius muscles. Instead they are all hunched forward and have what looks like tits sticking out of their back.

I've noticed better upper trapezius development from just holding heavy barbells while doing other exercises. Especially stiff leg deadlifts performed with a slow eccentric phase.

Even tho i do shrugs, i agree with the above. It cant be all of your trap workout.

~D~

[BigDawg99]

How far apart is your grip when doing shrugs...i usually hold the grip about hip wide..Is that a good width or should i go wider..

[spankmonkey]

How far apart is your grip when doing shrugs...i usually hold the grip about hip wide..Is that a good width or should i go wider..


Don't use BB and have not for years nor do I use DB. If you have a hack squat machine use it for shrugs, works like a charm, gives you full range of motion and protects your back and you can focus on the movement. Give it a go and see what you think. Most importantly you will not be able to roll your shoulders, which is bad mojo as everyone has stated.

[MikeyFXD35]

I figured it was rolling that screwed the AC joint in one of my shoulders years ago. If you think about the Kinesiology of the traps it makes no scene to roll.

[MikeyFXD35]

Don't use BB and have not for years nor do I use DB. If you have a hack squat machine use it for shrugs, works like a charm, gives you full range of motion and protects your back and you can focus on the movement. Give it a go and see what you think. Most importantly you will not be able to roll your shoulders, which is bad mojo as everyone has stated.

Standing calf machine works as well.

[cog]

Rolling with db's is ok.

[spankmonkey]

Rolling with db's is ok.


With all due respect but according to what/who? Take alook at the physiology of the shoulder complex and tell me how DB shoulder rolling would be beneficial for the trapezius, please?

[cog]

Tim Belknap did db shrugs with a roll.

[Drummer]

DO NOT ROLL

[cog]

I have known a guy that used to be able to execute a rather incredible ROM with 315,very flexible.Tim Belknap did shrugs with a pair of 90's,one set starting as close together as possible in the front,rising up and towards the back.And another set the reverse of that.That said the old Nautilus neck and trap machine was very effective straight up and down,and the stack was not that large.Never tried it on the hack slide,might be similar.I think many people go so heavy they do risk injury rolling.

[PJD]

no rolling is necessary......One of the main movements of the Upper Trapezius is to elevate the scapula...Therefore straight up and down would isolate that muscle the most!

[cog]

Belknap.

[cog]

Dorian's viewpoint.

http://findarticles.com/p/articles/mi_m0KFY/is_8_21_ai_107929012/

Can't seem to get that linked.It's called Traps Reloaded,discusses his db shrugs.

[daande]

straight up and down. Go light, find your full range, and try to hit that range when you go heavy. How many times you see a guy with 4 plates on the bar shrugging one inch?

~D~

I used to put straps on and shrug 4 plates a side just like that haha...Now I keep it lighter and hold the weight at the top for 2 seconds and my traps have gotten alot bigger.

[rated_rko]

dont roll...up and down dude

[bigtavi8]

Another shrug question although it might have been answered on another thread. Is it best to keep your head level and straight forward, neck down or head up. Some ppl say head up recruits more fibres in the traps. But i dont no i find neck down is almost like cheatin the form? So eyes level on this?

[Born2Juice4Ever]

Under NO circumstance are you to use a roll motion while doing traps.
Rolling causes unwanted friction---negative effect, wear and tear.

I recommend you tuck your chin down and follow the movement up and down. Hold steadily if you wish at the top as well.


B2J