Traps HELP!!!

[Madcow2]

1. When you say rows, do you mean bent over BB rows?

2. Don't you deadlift the bar into the hang position before you shrug it? So you can basically combine these 2 exercises?

1) Yes - this is a key exercise for development

2) Absolutely Not - each rep in the PShrug is performed from either just above the knees or middle of the upper thigh. Range of motion is short and explosive the bar travels from here upward being accelerated as quickly as possible as you straighten your body and pull your traps upward at full extension (arms are always straight). With lighter weights the bar will float upward a bit. With heavy weight the bar will become weightless at the top. Either way the weight will then settle downward and you will return it to the hang position. It makes sense to setup a rack with pins or take the bar from a rack - just don't reset the bar on pins every rep, use them only to set it down and pick it up.

This exercise would be far too taxing to perform the full dead with each rep. That's basically a clean pull and most people clean pull quite a bit less than their best dead while some power shrug with more than their best dead for reps. This exercise is a killer so start smooth and light, get the form and work up over a period of weeks (if you start heavy and have a weak link somewhere, 1) you will likely die if you aren't used to it 2) that weak link may give under weight/momentum and injury you).

 

[Madcow2]

do you have a video of what a proper power shrug should look like? I don't really get the gist of them.

The video I was using to help people had the site go down a while back. Funny, when I searched for technique descriptions I found posts of mine here back from 2001 too.

If anyone has a subscription to Milo - Bill Starr has a bunch of articles that have appeared including the powershrug: http://www.ironmind.com/ironcms/opencms/IronMind/MILO/olympic_weightlifting.html

Anyway, I did locate this video which may help serve a purpose:

1) Go here: http://www.uwlax.edu/strengthcenter/videos/video_index.htm
2) Download "Clean Pull Low" - left column under Power heading
3) Forget everything from the ground to the knees and look at the top. That's the finishing position. Just start the bar from above the knees or the more traditional variation high on thighs with torso only slightly tilted forward.

Be absolutely sure to read that link I provided above as to technique. Granted you need to read forward over a page or so in the discussion to get all the info but it's very complete. A 10 minute time investment - don't waste the effort in the gym without it because this movement is fast and the video simply can't reveal everything that's going on.

EDIT - okay I cut/pasted everything into post #319 on this page:
http://www.elitefitness.com/forum/showthread.php?p=4712284#post4712284

Direct Link: http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319

 

[wallcrawler]

The video I was using to help people had the site go down a while back. Funny, when I searched for technique descriptions I found posts of mine here back from 2001 too.

If anyone has a subscription to Milo - Bill Starr has a bunch of articles that have appeared including the powershrug: http://www.ironmind.com/ironcms/opencms/IronMind/MILO/olympic_weightlifting.html

Anyway, I did locate this video which may help serve a purpose:

1) Go here: http://www.uwlax.edu/strengthcenter/videos/video_index.htm
2) Download "Clean Pull Low" - left column under Power heading
3) Forget everything from the ground to the knees and look at the top. That's the finishing position. Just start the bar from above the knees or the more traditional variation high on thighs with torso only slightly tilted forward.

Be absolutely sure to read that link I provided above as to technique. Granted you need to read forward over a page or so in the discussion to get all the info but it's very complete. A 10 minute time investment - don't waste the effort in the gym without it because this movement is fast and the video simply can't reveal everything that's going on.

EDIT - okay I cut/pasted everything into post #319 on this page:
http://www.elitefitness.com/forum/showthread.php?p=4712284#post4712284

Direct Link: http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319

Man, Madcow, talk about going above and beyond the call of duty! K for you, my friend!

 

[WalkingBeast]

Cant help you with the power shrugs as Ive never tried them. Traps are one of my best bodyparts though. Ive always done alot of standard barbell and dumbbell shrugs as heavy as I could lift with a decent range of motion for 12-15 reps. Ive also done them behind the back with the barbell. Six to twelve heavy sets per week should give you some good results.