Shrugs are the main exercise for developing strength and mass of the trapezius muscles. They are performed with a straight neck, in a slow and fast manner. Consider a rarer but no less effective version of the shrugs - these are shrugs with a trap bar.
The trap and hexagonal bar, which is designed for deadlifting, allows you to shrug using a neutral grip and with your arms at your sides, holding the bar with special handles. This type of shrag pumps the trapezium in a similar way to regular shrugs with a straight neck.
Advantages
The main advantage of the trap bar shrug is that it allows shrugs to be performed using a more comfortable grip and keeping the arms at the sides of the body, thus providing a wider range of motion and a more vertical line of resistance than a straight bar. This technique helps to correct excessive rotation of the shoulders inward and the peculiar position of the hands. See more about the benefits of trap neck
Trap bar shrugs allow you to use fairly large working weights and set great stress on the trapezius muscles and also add variety to trapezoid training.
Application
scope of any strength training - bodybuilding, powerlifting, strongman.
Technique for performing shrugs with a trap bar
- The starting position will be the same as with the deadlift with a trap bar;
- Then we lift the barbell, that is, as if we perform one repetition of the deadlift trap bar;
- Now the pumping of the trapezius muscles begins directly, from a standing position, arms are straight, with the effort of our trapezium we raise our shoulders up and slightly back, that is, approximately like in a regular shrug, we make a small pause at the top point;
- After completing the required number of repetitions, we return the trap neck to the floor, while the back is not round;
From my own experience, trap bar shrugs are effective and convenient shrugs that can be performed with large working weights.
You can, for example, alternate between the classic shrugs and the trap bar variation, doing them one at a time every other week. Do not forget to increase the working weight slowly but constantly
