What do you guys think about this shrug?

[dilatedmuscle]

Is it safe? I need bigger traps but lower traps especially... Is this exercise safe on the shoulder joint? I would like to incorporate it if it recruits the lower traps well. I try doing wide grip seated cable rows up to my chest for my lower traps but i dont feel it that well.. what do you guys think?

Feel free to post pictures of women with big asses.

 

[Natzo]

I do it and it's great exercise, just don't use the normal poundage that you're able to lift in the front version cause yes you aren't able and it can cause some stress on the shoulder.

done in controlled fashion it is great.

try it out.

 

[mvsf1]

feel free to post pictures of women with big asses.

lololololol

 

[dilatedmuscle]

Thanks Natzo! if i have the energy to train back today, ill do them for sure.

 

[tim290280]

Won't recruit the lower traps with any standing shrug. Also any shrug that requires arm bend will limit the amount of load you can use which defeats the purpose of doing shrugs at all.

Best trap work you'll do is cleans, snatches, or deadlifts. Another I like is the bench shrug. Set up an incline bench and lay down and just shrug (I used to do these with a machine bench press).

 

[dilatedmuscle]

im gonna try rack pulls, last time i did heavy rack pulls i really felt my lower traps. I dont feel it much during deadlifts but i always do deadlifts for good measure.

 

[KingDeadlift]

These are wicked on your traps... I do them with an EZ curl bar from the lower pully of a rack

 

[tim290280]

im gonna try rack pulls, last time i did heavy rack pulls i really felt my lower traps. I dont feel it much during deadlifts but i always do deadlifts for good measure.

Won't really hit lower traps that way either. Lower traps are usually underdone in most lifters because the mid and upper traps are more heavily involved. Things like YTL's and Scarecrows, facepulls to some extent, and some of the physio movements are what is needed to hit the lower traps.

 

[dilatedmuscle]

Thanks for the tips.

What are YTL's?

Also, when i tried OH squat, i really felt it in my lower traps, does that recruit them well?

 

[tim290280]

Sorry YTWL's:
http://www.ronjones.org/Handouts/ShoulderMatrix-2.pdf




Overhead squat hits more mid and upper traps than lower traps. It does hit them though, and if you are effective in recruiting lower traps most back and mid trap exercises will hit the lower traps.

 

[philosopher]

Power shrugs for overall trap development! Great exercise! For the rest I'm with Tim

 

[dilatedmuscle]

thanks for the tips, would the YTWL's be good for building the muscle even though you dont use weights?

 

[Cork]

I love these, you can add weight.

And:


Both are great for posture and shoulder health.

 

[tim290280]

thanks for the tips, would the YTWL's be good for building the muscle even though you dont use weights?

You can use weight with them. Not usually anything heavy though. I was put through the wringer with 2kg DB the first time I did them.

 

[dilatedmuscle]

thanks for the videos Cork, i have a feeling my traps will grow a lot these next 12 months!

 

[Aeugh]

Ach what about cleans?

 

[dilatedmuscle]

Cleans are for jerks

 

[tim290280]

Cleans are for jerks

So I'm guessing your not athletic enough to do them

 

[dilatedmuscle]

^ correct.

Actually, ive done cleans before but i'm worried that my form is bad and i might hurt myself.

 

[tim290280]

Why do people worry so much about getting C&J technique correct yet don't give a rats arse about squats, curls or bench technique?

I posted a series of vids in the article section on how to learn the weightlifting moves at home. They are quite good. Main thing is to either video tape or get a feel for your body movement and what you need to do with each lift. Continuous critiqueing is what is needed (as with most lifts).