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 Shrugs !
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| Author | Topic: Shrugs ! |
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BigPapaPump Moderator (Total posts: 466) |
posted August 02, 2000 11:03 PM
   Why do so many people 'roll' their shoulders during shrugs ? Am I just an old time bastard who refuses to see how this works ? Am I missing something here that the little guys know and I don't ? BPP IP: Logged |
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NEWMAXX Pro Bodybuilder (Total posts: 257) |
posted August 02, 2000 11:04 PM
Nope...straight up and down. ...this is my strongest lift.... ------------------ IP: Logged |
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bignate73 Pro Bodybuilder (Total posts: 1252) |
posted August 02, 2000 11:06 PM
the rationale they are probably using is that its hitting their traps further back. if thats the case just lean forward a bit eh? i agree, straight up straight down. ------------------ IP: Logged |
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THE APE Pro Bodybuilder (Total posts: 174) |
posted August 02, 2000 11:06 PM
IM AN OLD-TIMER ALSO,AND I HAVE YET TO SEE IT PROVEN THAT ROLLING HAS ANY ADVANTAGE OVER STRAIGHT UP & DOWN.ANY EXPERTS OUT THERE WANT TO ADD IN? IP: Logged |
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HackN2it Amateur Bodybuilder (Total posts: 65) |
posted August 02, 2000 11:11 PM
I read in a mag a few years back that you are supposed to roll them back, Now I read not long ago in another mag that it is bad to, and you should only go up and down... Hack IP: Logged |
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BIGREP Amateur Bodybuilder (Total posts: 10) |
posted August 02, 2000 11:15 PM
I'll be the first to warn people who roll their shoulder with heavy weight that it will damage the rotator cuff.. I've went to 3 different methods. The first is a the typical shrug you guys describe. The second is I bury my chin in my chest to free up the movement (but you got to be careful to still keep your back locked) My third method involves a pre exhaustion of method of 1 & 2 the followed by some extremely high shrugs to get the very top of the movement at the base of the neck. (I sometimes will even pause at the top) of course I'm using lighter weight. [This message has been edited by BIGREP (edited August 02, 2000).] IP: Logged |
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Bossman Pro Bodybuilder (Total posts: 485) |
posted August 02, 2000 11:16 PM
Straight up, hold for a two count, then back down. Rolling them is bad for the rotator cuff. How easy it is to injure the damn thing , better yet do something like this to increase the risk. --------------- Bossman IP: Logged |
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The Ranger Pro Bodybuilder (Total posts: 1439) |
posted August 02, 2000 11:20 PM
Straight up and down...yup!!! I do strip sets with no rest in between to total faliure...start at th 140's then drop until I can't fucking move...creates very nice Boa Constrictors up on them there shoulders I do say!!! ------------------ Ranger IP: Logged |
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the truth Pro Bodybuilder (Total posts: 658) |
posted August 02, 2000 11:20 PM
The traps are a large muscle and perform three functions: to raise the shoulder girdle, to depress the scapulae, and to adduct the scapulae. The rationale behind rolling is to engage all three functions in one movement. That is of course impossible, as you're only fighting gravity in one plane of movement (straight up and down). If you want to engage the depression and adduction functions, you need to do straight-arm pulldowns for the former, and straight-arm rows for the latter. You just do the movement without bending your arms. It takes a bit of getting used to, but it's not that difficult to learn. IP: Logged |
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BigPapaPump Moderator (Total posts: 466) |
posted August 02, 2000 11:21 PM
Any of you do shrugs to the rear ? ie bar behind back ? Try it sometime. Glad to hear that I hadn't missed anything all these years. I must have seen 10 guys tonight all doing the 'roll'. Guess thats why they were all smaller than me BPP IP: Logged |
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Bossman Pro Bodybuilder (Total posts: 485) |
posted August 02, 2000 11:22 PM
Straight up, hold for a two count, then back down. Rolling them is bad for the rotator cuff. How easy it is to injure the damn thing , better yet do something like this to increase the risk. --------------- Bossman IP: Logged |
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Sittin' On Diesel Pro Bodybuilder (Total posts: 389) |
posted August 03, 2000 12:30 AM
I think that was something that Bill Phillips said (rolling your shoulders back and forth). Not worth screwing up your rotator cuffs for... IP: Logged |
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TOP JUICER Amateur Bodybuilder (Total posts: 85) |
posted August 03, 2000 12:37 AM
i would hate to be the guy to tell you but the traps have a transverse orgin and insertion point so raising the clavicle upwards has no effect on the entire muscle belly all shoulder movements when performed corrctly should invlove a shrugging motion, but this is different than shrugs the way people think of them. IP: Logged |
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youngdeltman Amateur Bodybuilder (Total posts: 16) |
posted August 03, 2000 01:30 AM
This 'rolling' may have something to do with what Kevin Levrone said in Flex about shrugs, I quote: " To do shrugs correctly, the shoulders go up, backward, down and back to the beginning" rather than just up and down. this movement may give the perception of 'rolling' IP: Logged |
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FLEXMEX Pro Bodybuilder (Total posts: 219) |
posted August 03, 2000 02:29 AM
the only thing rollin the shoulders does is make you prone to injury. ------------------ IP: Logged |
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ozzymandius Pro Bodybuilder (Total posts: 595) |
posted August 03, 2000 02:42 AM
I'M WITH RANGER AND BOSSMAN ON THIS ONE. UP AND DOWN. THIS "BODY BUILDER" AT MY GYM TOLD ME I SHOULD ROLL MY SHRUGZ, THE NEXT WEEK HE TORE HIS PEC (YEH I WANT TO END UP LIKE THAT) ABOUT 1 1/2 WEEKZ LATER HE WAS BACK(PSYCHO) YEH I DO THEM BEHIND THE BACK EVERY ONCE IN A WHILE TO CHANGE IT UP. WHICH DO YOU PREFER STRAIGHT-BAR OR DUMBBELLZ? IP: Logged |
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B_Funk Pro Bodybuilder (Total posts: 298) |
posted August 03, 2000 03:31 AM
I use barbell and dumbells, straight up and down. I've heard about a modified roll where you go straight up, straight back, straight down, and back to the start. Kinda like a box. I still think it would be more likely to injure something doing them that way though. I'll stick to straight up and down. IP: Logged |
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Kingpin Pro Bodybuilder (Total posts: 119) |
posted August 03, 2000 08:22 AM
Straight up and down... And I like to look downward and let the weight down slow and low to really pull on my traps. I see too many guys rippin thru them like they are machines or something. I love doing shrugs. IP: Logged |
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DocJ Pro Bodybuilder (Total posts: 263) |
posted August 03, 2000 09:15 AM
There is no anatomical reason to roll...that's just one of those gym "myths" that won't die!! ------------------ IP: Logged |
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ripped to shreads2 Pro Bodybuilder (Total posts: 134) |
posted August 03, 2000 09:29 AM
when doing shrugs tri this out if you already didnt, if your gym has one of those calf machines where the pads rest on your shoulders, put it down real low get under neath and just mowe your shoulders up and down, i suse this either at the end of a work out i use light weight and do high reps "pump set" works well, or just go heawy dont need wrist straps and no strains on the wrist either IP: Logged |
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Bjaarki Pro Bodybuilder (Total posts: 172) |
posted August 03, 2000 01:04 PM
Nice posts on this thread from "the truth" and "rippedtoshreds2." "Top Juicer": Please expand on your post. I'm very interested in shrugs, spend a whole workout a week on them, as a matter of fact. Post to the thread, or email me offline. Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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Quadzilla Amateur Bodybuilder (Total posts: 36) |
posted August 03, 2000 04:26 PM
I am a witness to injury using the "roll". About six months ago, a guy was doing a heavy set. He rolled his shoulders on each rep, and blasted the reps out like he was trying to put a fire out. All of a sudden, the bar crashes into the power rack and then to the floor. He is standing there, holding his shoulder and grimacing. The funny part is that the guy who uses the best form of anyone in the gym on every lift had just finished telling him that this type of shrug was just asking for injury. As far as behind the back goes, I love 'em. It really hits the muscle at the base of the neck, not to mention the burn in the forearm. I always do three sets of heavy in the front. In the back, I alternate two heavy and three medium-heavy. I also warm up with the dumbells to get the blood going. ------------------ IP: Logged |
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somec- Pro Bodybuilder (Total posts: 174) |
posted August 03, 2000 04:34 PM
My gym has a Hammer Strength (I think) shrug machine that looks like a pretty close emulation to a straight-bar shrug. Anyone have experience with these machines? I prefer using this machine (and DB's)to the straight bar only because my gym has only a few straight bars and they're always being used. IP: Logged |
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Fukkenshredded Pro Bodybuilder (Total posts: 107) |
posted August 03, 2000 05:34 PM
I am certainly one of those 'smaller guys' that some hold in contempt...but an exercise that I have found to be effective for cosmetic trap separation is doing shrugs while lying stomach down on an incline bench, adjusting the angle every two sets, gradually approaching vertical. The final sets are performed while standing. There is some getting used to finding the proper foot placement to avoid slippage, but for me it isn't difficult. Of course, I could see some potential difficulty for guys that are very large. This approach fatigues the areas of the muscle that are generally not hit when I just do vertical shrugs. All shrugs should be restricted to linear movement only, straight up and down. IP: Logged |
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Bjaarki Pro Bodybuilder (Total posts: 172) |
posted August 03, 2000 06:35 PM
Interesting idea,fukkenshredded. Never seen that. I'll give it a try. Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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easton Pro Bodybuilder (Total posts: 200) |
posted August 03, 2000 07:20 PM
BPP, in response to your question, when i used to train traps, i always did shrugs behind the back, you get a much better contraction on your middle and rear traps, not just the tope like it feels when i do them with the bar in front...also i like to do this on a smith machine since i dont like using straps and the bar wont roll out of my hands and take all of my leg hair off...i stopped training my traps for the last 6-9 months since they develop so easily and i was getting out of proportion IP: Logged |
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eastarr Pro Bodybuilder (Total posts: 243) |
posted August 03, 2000 07:32 PM
They say to roll to get a full contraction of the muscles. I find doing straight to the front and straight bars to the back get this better. If you are using dumbells, you should roll them. If you stand in front of the mirror facig backwards, squeeze your shoulders together towards the back, the roll is to develop the lower portion above the shoulder blades. Well, that is what they say. ------------------ "Pain is weakness leaving the body>>>" IP: Logged |
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delts Pro Bodybuilder (Total posts: 338) |
posted August 03, 2000 07:48 PM
As was stated earlier, great post with lots of top-notch answers. My high spots are traps and delts, and was looking for a little variation for new growth. This board is a great resource, thanks bros. delts ------------------ IP: Logged |
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BigMike Amateur Bodybuilder (Total posts: 7) |
posted August 03, 2000 08:17 PM
I agree with F'N shredded, but at my gym we have a bench that you stand against and can adjust the angle. Your feet are locked and you can vary the angle to what works best for you. I also do DB shrugs and BB behind the back shrugs. I have gained alot of size with variations of the three mentioned. IP: Logged |
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chestyII Pro Bodybuilder (Total posts: 740) |
posted August 03, 2000 08:31 PM
I go straight up and down. Maybe with a slight angle to the rear. I go heavy and prefer to use the u-shaped barbell behind the back. Rolling is silly in my opinion, wasted motion. chesty ------------------ IP: Logged |
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hardrock Amateur Bodybuilder (Total posts: 91) |
posted August 03, 2000 08:33 PM
People who roll em have got to be stupid. I learned in my first year not to. So to answer your question why they do it CAUSE NO ONE SAYS ANYTHING THEY JUST STARE AND WONDER. Thankx for your time. IP: Logged |
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ThePitbull Pro Bodybuilder (Total posts: 621) |
posted August 03, 2000 08:38 PM
Straight up, squeeze and down slowly to feel the negative. Anything else and your looking for injury. ------------------ IP: Logged |
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Bjaarki Pro Bodybuilder (Total posts: 172) |
posted August 03, 2000 08:56 PM
Bros: Very interesting thread. I wanted to get your views on something, as I'm always trying to figure out shrugs. They're a damned hard lift to learn, in my opinion, almost as hard as squats, and I wanted to run this by you: A guy in my gym with the biggest traps I've seen, I mean this guy has like NO NECK, uses a very rapid, explosive tempo on shrugs. He uses a heavy bar, 400 to 500 pounds on most of his sets, and flexes his knees markedly, giving himself a boost on the concentric part of the rep with his legs, just using momentum. He doesn't pause at all at the top of the rep, and doesn't seem to offer any resistance on the eccentric part of the rep, but just lets the bar come down, heavy, letting it bounce at the bottom. He gets into a very rapid tempo this way, probably two reps a second or so, and you can hear the plates crashing together from all over the building. He says that "this is the way the football players taught me to do shrugs," and says that it's the tearing of the muscle fiber at the end of the eccentric portion of the rep, as the bar hits bottom, so to speak, before he flexes his knees and starts another rep, that does him good. I've never been able to learn his method, just can't quite catch it, and I've never seen anybody else shrug this way. Opinions? Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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