Standing barbell shrugs are one of the basic basic exercises needed to build the trapezius muscles, to develop their strength and muscle mass.
The exercise is very popular with both bodybuilders and powerlifters.
Content
What muscles work
The entire area of the trapezoidal muscles is being worked out, but to a greater extent, shrugs with a barbell while standing allow you to develop the upper part of the trapezium, increasing its volume and transition to the neck, they draw a clear separation between them.
Application
For bodybuilders, the development of trepidation is a necessary element for a harmonious figure, they look very impressive, for example, in the “most muscular” pose, this is generally the main muscle.
Also, powerful trapezes are necessary for powerlifters and strongers and weightlifters.
For example, in the deadlift in the lockout phase, the trapeze plays an important role; in squats, they play the role of a pillow. For the bench press, this is one of the fulcrum.
Advantages
Technically, a fairly simple version of the shrag allows athletes of any level to use the exercise.
Shrag technique with a barbell while standing
- Feet shoulder-width apart, knees slightly bent. This is the starting position.
- Hands shoulder-width apart or slightly wider, holding the bar with a straight grip. If the bar is initially on the floor, then we take the neck as with a deadlift
- We stand up straight, the back is even with a natural bend in the lumbar region, we straighten our shoulders
- Inhale, hold your breath and without bending forward or backward, without bending your elbows, raise your shoulders as high as possible. To maximize the inclusion of the trapezius muscles, the movement should be performed in the direction, as it were, upwards and backwards.
- At the top point, exhale and maintain a two-second pause for the maximum contraction of the trapezium, then return to the starting position.
- At the bottom point, we lower the projectile to the maximum.
- With powerful and controlled movements, repeat the movement for the required number of sets and repetitions, 3-4 sets of 8-12 repetitions.
There are such options:
- Explosive shrugs with a standing barbell
A powerful trapezoid movement is made as high as possible. Explosive strength develops here, which can be useful for weightlifters and strongers.
Iron sports gurus have an opinion that strength training should include both regular shrugs and explosive shrugs with a barbell. At the same time, traditional shrugs should be done slowly and under control, while "explosive" shrugs should be done with extremely fast movement.
- Push pull
About the same as explosive shrugs, more about push pull
- Lee Haney row or barbell row behind the back
In this exercise, the bar is behind the back, it allows, in addition to the trapezium, to swing the rear deltas at the same time,
- Shrugs with a trap neck
This option is more comfortable for the hands and allows you to use a large working weight.
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Barbell Shrug Mistakes
Using excessive weight that breaks technique.
Flexion of the arms at the elbows.
The use of cheating.
Not full range of motion.
Nodding head forward and not full contraction at the top.
Conclusions
An important base that will be useful for all strength athletes.
However, remember, the trapezoid is actively involved in traction. Therefore, if you perform them immediately after the deadlift, the working weight will need to be reduced if the load may be more intense on another day or the first number.
Useful links
https://www.youtube.com/watch?v=SaKfHloPoao
https://musclewiki.com/barbell/male/traps/barbell-silverback-shrug
