T Nation

Shrugs, Explosive or Not?

I been doing shrugs with trap-bar and feels much better than regular bar because of the more natural placement of the arms and hands at your sides.

but question is, doing them explosive where my whole body gets into it, or bbing style where you just shrug under control?
I go heavy so the bbing style seems the ROM is much less compared to when I do them explosive the weight and the shoulders get a longer ROM.

both, one workout do power shrugs (whole body into it, i suggest high reps, 10-20) then the next workout do controlled, possibly holding at the top to make sure ur getting full ROM, i feel like both are useful

I don’t know if it’s true, but once somebody told me that power shrugs may result in chronic neck pain after a few years. Anyone else heard about this?

[quote]Enjoy The Pain wrote:
I don’t know if it’s true, but once somebody told me that power shrugs may result in chronic neck pain after a few years. Anyone else heard about this?[/quote]

yes, same with rocking back on box squats causes hip athritis or something like that, should we consider it or would it be genetic.

[quote]Enjoy The Pain wrote:
I don’t know if it’s true, but once somebody told me that power shrugs may result in chronic neck pain after a few years. Anyone else heard about this?[/quote]

benching leads to bad shoulders and elbows

squating leads to bad knee’s and hips

the body degrades… its natural

[quote]Mega Newb wrote:
Enjoy The Pain wrote:
I don’t know if it’s true, but once somebody told me that power shrugs may result in chronic neck pain after a few years. Anyone else heard about this?

benching leads to bad shoulders and elbows

squating leads to bad knee’s and hips

the body degrades… its natural[/quote]

aye good point almost a divine intervention

If you want to use a weight that is too much for you to get a full rom then use some drive to achieve the full rom.

Or just lower the weight enough to get the full rom while isolating the traps.

Either will work.

Best option imo would be to do high pulls in place of your “explosive shrugs”, which will give you much more bang for your buck from a strength standpoint, and then follow that with some isolated trap work with a weight you can handle for a full rom.

I agree with Bondslave suggestion, leave the explosive shrugs out and use other power movements such as high pulls, PC’s and snatches and then use the bodybuilding style shrugs in the next workout.

keep the power stuff fairly low at like 3-6 reps but the BB shrugs higher at like 10-15 reps