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  #1  
Old 08-17-2007, 07:59 AM
jaypatience jaypatience is offline
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Default Training Traps

I am definitely working my traps, there are only a few compounds movement I do when training. First is the barbell shrugs; 2nd the dumbell shrugs heavy weights 4 sets each between 8-10. I have been reading and taking suggestion on other excercise but those two are the only ones I get a good burn and pull from and stimulation.The Barbell and Dumbell shrugs the only two excercise to use.
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Old 08-18-2007, 02:02 PM
thonaker thonaker is offline
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Are you getting the results you want?

At the moment I'm not even doing shrugs. I'm hoping deadlifts, squats, and power cleans will take care of them sufficiently.

Troy
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Old 08-18-2007, 05:26 PM
EricT EricT is offline
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They will for the most part. Rack pulls occassionally if needed and I name snatch grip deadlfits as my number one trap/upper back thing (but only because I don't do any OL lifts or actual snatches). Facepulls will put a lot on your traps also.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 08-18-2007, 05:43 PM
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IronKitten IronKitten is offline
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Looooove face pulls

Incline DB rows and upright rows work well too
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Old 08-18-2007, 05:49 PM
EricT EricT is offline
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Yeah. Any rows are working the traps to some extent.

I recommend face pulls to everyone. And they can help fix the problems that excessive shrugging can cause since they allow the upper and lower traps to act as a force couple as they're supposed to.

Personally, my shoulder health improved dramatically when I dropped shrugs from my training.

Ik, do you use db's for upright rows?
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Old 08-18-2007, 08:39 PM
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I switch back and forth between DB's and BB's. Form wise, I feel more comfortable with DB's.
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Old 08-19-2007, 10:45 AM
jwright715 jwright715 is offline
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If you can get the form and techinque down...power shrugs worked very well for me.
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Old 08-19-2007, 01:21 PM
EricT EricT is offline
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Quote:
Originally Posted by IK
Form wise, I feel more comfortable with DB's.
Good on ya.

JW, I would definitely rate the power shrug over "shrugs" but it is a very misunderstood thing due to the usual internet BS.

You got some people who hate them and just call them a cheat movement. Which is ignorant and others who say to load up the bar with everything you got and introduce leg drive....

As usual a bunch of extremes.

People (not necessarily you) seem to think the PS is a way to basically shrug heavier by introducing more drive into it. Really a good way for people to get screwed.

For anyone wanting to do power shrugs start out with much less weight than you would normally shrug and work it up. And it's not leg drive it's hip drive.

The PS is bascially a component of the clean. It is used as a teaching tool leading up to the clean. You can't clean as much as you can shrug and you damn sure should not be trying to power shrug near as much as you shrug. You can build on the weight and it will prepare you more for the hang clean but it's not just a "heavier shrug". The advantage to trap development is similar to all the OL lifts but like any power of speed lift you should be using less weight. Going too heavy can severely strain the shoulder girdle and it may be that the weight and force will simply be more traction than someone can control...meaning pop, there goes RC.

Eventually you should probalby be PS'ing huge loads but I simply want to counter the instruction I've read quite a few times about "needing more weight" in general.

So to begin start with a good deal less weight than you would use in a regular shrug. If you are already experienced at heavier cleaning exercises like power clean then you will of course be able to power shrug more. But NEVER start out by using it as a "cheat movement" to the regular shrug.

Last edited by EricT; 08-19-2007 at 02:05 PM.
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Old 08-19-2007, 04:10 PM
jwright715 jwright715 is offline
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Quote:
Originally Posted by Eric3237 View Post
Good on ya.

JW, I would definitely rate the power shrug over "shrugs" but it is a very misunderstood thing due to the usual internet BS.

You got some people who hate them and just call them a cheat movement. Which is ignorant and others who say to load up the bar with everything you got and introduce leg drive....

As usual a bunch of extremes.

People (not necessarily you) seem to think the PS is a way to basically shrug heavier by introducing more drive into it. Really a good way for people to get screwed.

For anyone wanting to do power shrugs start out with much less weight than you would normally shrug and work it up. And it's not leg drive it's hip drive.

The PS is bascially a component of the clean. It is used as a teaching tool leading up to the clean. You can't clean as much as you can shrug and you damn sure should not be trying to power shrug near as much as you shrug. You can build on the weight and it will prepare you more for the hang clean but it's not just a "heavier shrug". The advantage to trap development is similar to all the OL lifts but like any power of speed lift you should be using less weight. Going too heavy can severely strain the shoulder girdle and it may be that the weight and force will simply be more traction than someone can control...meaning pop, there goes RC.

Eventually you should probalby be PS'ing huge loads but I simply want to counter the instruction I've read quite a few times about "needing more weight" in general.

So to begin start with a good deal less weight than you would use in a regular shrug. If you are already experienced at heavier cleaning exercises like power clean then you will of course be able to power shrug more. But NEVER start out by using it as a "cheat movement" to the regular shrug.
EXACTLY why i made the statement about proper form and technique. The first time i tried powershrugging i used a little too much weight and i definitely felt it. I learned my lesson quickly.

The normal gym goer/recreational lifter with no olympic lifting experience needs to do precisely what you said about lower weight, and no leg drive, lest they want there shoulder popping out like Orville Reddenbacher. Luckily, ive never seen anyone other than myself performing this excercise in my gym. I doubt most people know it exist, honestly.
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  #10  
Old 08-19-2007, 04:14 PM
jwright715 jwright715 is offline
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All about power shrugs from Mr Madcow. Ive used this post as a reference numerous times.


http://www.elitefitness.com/forum/4712284-post319.html

Theres links to a helpful video in there as well, at the bottom.
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