Dinoii HELP Shrugs

[regrob12]

Dinoii,

I'll make this short as possible. I have heard that shrugs can put a lot of pressure on your shoulder joints and should be avioded?? true or am i a fool?

[dinoiii]

No question is foolish as they say except those that are left unasked.

In part, you are correct...it "can" put undue stress on the delt if performed incorrectly, but overall a well-done set of shrugs can really offer a nice finish to the upper back musculature t a different degree. This is likely one of the few times I can suggest that a barbell move tends to work less muscle groups than a dumbell move however - again, I reiterate ... if performed correctly.


Barbell Shrugs: Traps (superior part)
Dumbbell Shrugs: Traps (entire), levator scapulae, Rhomboids
Machine Shrugs: Traps (superior part), levator scapulae


* So this would likely follow with the appropriate next question...why would the dumbbell shrug work more groups? The lack of flexibility with a barbell precludes you from incorporating these other groups. On the dumbbell shrug, as you press up, the ability of you to press your scapulae together with your shoulders drawn a bit to the rear.

I really should do like a pictorial for these things. I think it may be able to help many with their efforts at the gym. In time...


D_

[Brent]

Hey Dinoiii,

What exercise might you be doing in your avatar?

Oh nevermind. :)

[dinoiii]

Hey Dinoiii,

What exercise might you be doing in your avatar?

I'll never tell!

No, I think I had told the story of this pic before. This was not a working set, completely set up to take the pic...I just picked up the closest dumbbells in that photo and it was shot. This is how many pics are done in magazines...ever wonder why you can't gain as much as Sir Cutler when good ole Jay was only benching 135 in the rags? Complete boy toy photo shoots...well, ok not exactly boy toys...but I am sure you smell what I'm steppin' in! ;)



D_

[wedgylx]

In my opinion, one main thing to avoid with shrugs is the "rolling" of the shoulders. Aside from that, I don't see any problems with standard shrugs.

[dinoiii]

In my opinion, one main thing to avoid with shrugs is the "rolling" of the shoulders. Aside from that, I don't see any problems with standard shrugs.

Agreed on the rolling of the shoulders, however I think "standard" depends on who's definition we are using. ;)

One of those exercises so many are doing in the gym to hit a specified number of reps and move on.



D_

[wedgylx]

Agreed on the rolling of the shoulders, however I think "standard" depends on who's definition we are using. ;)

One of those exercises so many are doing in the gym to hit a specified number of reps and move on.



D_

Good point. Theres one particular guy at my gym (though I'm sure every gym has "that guy") who likes to cheat on every lift he does lol. This includes the quasi-hyperextensions during curls, and definitely the use of squats/calf raises during what appears to have meant to be shrugs :rolleyes:

[regrob12]

No question is foolish as they say except those that are left unasked.

In part, you are correct...it "can" put undue stress on the delt if performed incorrectly, but overall a well-done set of shrugs can really offer a nice finish to the upper back musculature t a different degree. This is likely one of the few times I can suggest that a barbell move tends to work less muscle groups than a dumbell move however - again, I reiterate ... if performed correctly.


Barbell Shrugs: Traps (superior part)
Dumbbell Shrugs: Traps (entire), levator scapulae, Rhomboids
Machine Shrugs: Traps (superior part), levator scapulae


* So this would likely follow with the appropriate next question...why would the dumbbell shrug work more groups? The lack of flexibility with a barbell precludes you from incorporating these other groups. On the dumbbell shrug, as you press up, the ability of you to press your scapulae together with your shoulders drawn a bit to the rear.

I really should do like a pictorial for these things. I think it may be able to help many with their efforts at the gym. In time...


D_

Thank you Dr.D you are one B.A.M.F. I'm glad i dont have to avoid cuz i must say its one of my favs to do! and Yes pictorial is a great idea! Thanks again Btw you still throw around the lax ball and if so are you still located in MD? cuz i always like to have a fun lil pick up game...

[dinoiii]

Thank you Dr.D you are one B.A.M.F. I'm glad i dont have to avoid cuz i must say its one of my favs to do! and Yes pictorial is a great idea! Thanks again Btw you still throw around the lax ball and if so are you still located in MD? cuz i always like to have a fun lil pick up game...


The shrug is a good one...ya know there are some alternate variations and the like that can make a workout with shrugs alone pretty intense. I should post a trap-only workout sometime...you guys would sh*t...hopefully not in the literal sense.

My fiancee lives there currently and I will be traveling there a bunch during the summer again. Anytime with the lax thing - anyone who picks up a stick in their life knows, its irrestible to put down (that's a lax stick btw to the on-lookers). I'll let you know when I'll be back in the area as she is fully entrenched in her Master's Degree in Forensic Nursing. I think I could still run with the young guys...we tend to do pick-ups here in Rochester at least one every two weeks or so.

I really want to get into some leagues again. We'll see if I can manage the time...lol.


D_

[dinoiii]

Good point. Theres one particular guy at my gym (though I'm sure every gym has "that guy") who likes to cheat on every lift he does lol. This includes the quasi-hyperextensions during curls, and definitely the use of squats/calf raises during what appears to have meant to be shrugs :rolleyes:

Ahhhh yes, "that guy" must be traveling around quite frequently.

I agree fully on the damn curls - that's a REAL bad one, much more so than shrugs (complete ego lift for the "beach body workout"). HA!

D_

[regrob12]

I really want to get into some leagues again. We'll see if I can manage the time...lol.


D_

time??? pshhh its not like you sit and answer millions of emails a day or anything like some of us;) hah yea man just let me know or something

[Brent]

The first few seconds show proper shrug technique. The rest of it shows proper curling technique. :D

http://www.youtube.com/watch?v=5EPSA4JwVy4&NR=1

[dinoiii]

The first few seconds show proper shrug technique. The rest of it shows proper curling technique. :D

http://www.youtube.com/watch?v=5EPSA4JwVy4&NR=1


Now, this is funny!

And he seems rather proud of himself too.

D_

[El Capitan]

The first few seconds show proper shrug technique. The rest of it shows proper curling technique. :D

http://www.youtube.com/watch?v=5EPSA4JwVy4&NR=1

The good thing about Youtube is how easy it is for anyone to post videos. Wait, nevermind that's actually the worst thing about Youtube.
These people need to put the camera down and pick up a book.