T Nation

Shrugs Best Pull Assistance Other Than Squats?


#1

Are shrugs the best assistance exercise to get a stronger pull?
I made considerable gains on heavy barbell shrugs last year 180kg x 5-6 to 230kg for 5-6 this year. I have noticed my heavy snatch pulls get a bit better ( I have doing for a few weeks) 130kg last to 150kg this years sets of 3.
It could be that I have decent Olympic bar(which spins freely) and good Strength shop bumper plates.
I can’t believe I am so weak from the floor I probably could RDL 200kg to a good position. But I am quite strong from mid thigh up.


#2

no i dont believe shurgs will help you much.The best way to get a stronger pull is pulling more and be more explisive so you need an excerise where you pull and use some speed. I advice you to focus on doing snatch pulls and clean pulls( you can do them high pulls too) it is best way to get strong and explosive


#3

No, shrugs will not improve your pull. I supposed they will strengthen parts of your pull, but in general no one says “I shrugged more, and snatch gained 10 kilos”.


#4

If you feel they help you, then who are we to say they don’t? However, I think you’re going to see better pulling results with something which has higher specificity to the first or second pull (or both)


#5

Thanks guys I appreciate your input. My second pull is my strength so I suppose I need to improve my first pull . My deadlift is only 215kg , so I guess I need to get my firs pull improved with deficit deadlifts and RDLs for true first pulls OLs.

I find the snatch pulls a lot easier to do . I maxed out doing 180kg clean pulls to navel height.