Interesting article about how shrugs are harmful to do

[Jake LaMotta]

Here's an interesting article I found about how shrugs are harmful to do:

**broken link removed**

I especially thought this part was interesting:..."Instead of the upper arm (humerus) remaining firmly in the socket (glenoid fossa) of the shoulder blade, the humerus moves upward and leads to impingement or “squishing” of the tendons and muscle fibers of the rotator cuff (specifically the supraspinatus)..."


What do you guys think?

 

[LATS]

i dont do them anymore.. started to get "pinches" in my neck.. got to the point where i was taking days off training cause i could not turn my head ect..

 

[weltweite]

So what I'm getting from the article is that its important to work all parts of the trap, lower,middle, upper.

Basically balance as always

Now, what are good exercises to work the lower and middle traps?

 

[BiggJuicy]

So what I'm getting from the article is that its important to work all parts of the trap, lower,middle, upper.

Basically balance as always

Now, what are good exercises to work the lower and middle traps?

Squeezing your shoulder blades together when you row. Dumbell shrugs laying face down on a 45 degree incline.

 

[weltweite]

Squeezing your shoulder blades together when you row. Dumbell shrugs laying face down on a 45 degree incline.

Thanks for the advice, will try out the face down shrugs

 

[GHS]

Interesting read.

I don't tend to isoltate traps much anymore to be honest.

I feel they get hit a lot better by doing heavy movement such as bent over rows and espesially deadlifts.

 

[tweb123]

I never really cared for shrugs Anyway I just did it because the guys i train with did them. ITS a very uncomfortable feeling for me.

 

[qbkilla]

Bumping this up it was the most relevant thread I found.

Anyone ever use the tbar row to do shrugs? Close v grip like a tbar row (no wide grip attachment). Gave these a try felt great but can't even find anyone doing them on YouTube.

 

[flex22]

Paul Carter has an awesome write up the other day on his IG about shrugs and what parts of your traps they actually hit/stimulate. And goes into detail very easy read

 

[method2madness]

So what I'm getting from the article is that its important to work all parts of the trap, lower,middle, upper.

Basically balance as always

Now, what are good exercises to work the lower and middle traps?

T-bar rows with a triangle grip, old school style.

 

[qbkilla]

Paul Carter has an awesome write up the other day on his IG about shrugs and what parts of your traps they actually hit/stimulate. And goes into detail very easy read

I tried what he said, I didn't feel anything, pulling the shrug horizontally I had no ROM. Tried on various machines. I looked it up and everything I read said the opposite of him (that doing shrugs horizontally hits the middle not upper trap).

Did you feel it when you tried it his way? I gave it a shot, felt nothing so went back to regular vertical shrugs.

 

[Maelstrom]

I tried what he said, I didn't feel anything, pulling the shrug horizontally I had no ROM. Tried on various machines. I looked it up and everything I read said the opposite of him (that doing shrugs horizontally hits the middle not upper trap).

Did you feel it when you tried it his way? I gave it a shot, felt nothing so went back to regular vertical shrugs.

Same - I just can't connect at all with horizontal shrugging/retraction.

Paul's Instagram post is basically just plagiarised from this article by Chris Beardsley: https://sandcresearch.medium.com/how-should-we-train-the-trapezius-1075284e05ee

 

[qbkilla]

Same - I just can't connect at all with horizontal shrugging/retraction.

Paul's Instagram post is basically just plagiarised from this article by Chris Beardsley: https://sandcresearch.medium.com/how-should-we-train-the-trapezius-1075284e05ee

Damn looks like he did.

I did a Google search every source said normal standing shrugs work the upper traps, not sure who is right. I just can't see the benefit of doing the Paul Carter type shrugs when I don't even feel my trap being used. Where with normal shrugs you can squeeze the hell out of them.

 

[Pheedno]

I like a high incline bench to lean against, strapped into dumbells. A degree that is slightly down from completely upright(100-110 deg). At that angle I feel upper and mid very well.

 

[marssel]

Bumping this up it was the most relevant thread I found.

Anyone ever use the tbar row to do shrugs? Close v grip like a tbar row (no wide grip attachment). Gave these a try felt great but can't even find anyone doing them on YouTube.

I do them as well as the face dow 45 degree shrugs and a hex bar for traps. I love training traps, sometimes the next day I’ll get a head ache if I really hammer them but come on big traps and big forearms is like walking around with a .44 on your hip.

 

[totalrecomp]

I do them as well as the face dow 45 degree shrugs and a hex bar for traps. I love training traps, sometimes the next day I’ll get a head ache if I really hammer them but come on big traps and big forearms is like walking around with a .44 on your hip.

.44 Mag or Special? I have been told on more than one occasion I am "special."

 

[11sh11]

For those that really like and want to do them, it just require some rotation to clear the nerves and rotator cuff.
Perform on the Smith machine, palms forward facing, slight lean forward. This will track the scapula in better form. Instead of the typical bouncing up and down, do 10 reps with a 2/3/2 count. Follow those 10 with a 1/0/1 more rapid count. Do as a finisher, you'll be toasted.
Harm comes from poor form and execution, no matter the exercise

 

[marssel]

.44 Mag or Special? I have been told on more than one occasion I am "special."

Mag of course with an extended magazine and yes you are definitely special even more so with a .44 mag

 

[Pericles]

Squeezing your shoulder blades together when you row. Dumbell shrugs laying face down on a 45 degree incline.

No
Prone y raises
Quadruped y raise
Mckenzie thoracic ext with rotation.

 

[Heath82]

People train traps like calves, just bouncing a weight that’s too heavy. Behind the back shrugs on a smith machine are my favorite, some times I’ll turn it into a superset by finishing with shrugs from the front