How do you "guys" do it?

[bigboi578]

I say "guys" because i am asking the gentlemen on the board...

How do you guys do barbell shrugs? I'm not trying to brag or anything but i really cant do them, i hurt "myself" whenever i do them /forum/images/graemlins/crazy.gif thats not cool lol

is there any "tricks" to do them without hurting "yourself"?

[thevoice]

Its important to use a weight which allows you to use correct form, have you checked out the shrugs in the exercise tab at top of page?

[thevoice]

http://www.abcbodybuilding.com/traps2.php

[bigboi578]

well yea lol im trying to use correct form, but i guess my arms are shorter than his lol

[Bahir]

Try doing them with light weight at first, and remember to only shrug up and down (dont try to roll your shoulders)

[Cronus]

Lean forward slightly, or have your glutes slighlty back.
I think I understand your problem. You can always use dumbells.

[Chiron]

Practise with just the barbell, once you use to the technique keep adding weight, start with small plates.

[chuckd]

[ QUOTE ]
Lean forward slightly, or have your glutes slighlty back.


[/ QUOTE ]

exactly. just enough that you get clearance. i do the same thing.

[William Ustav]

[ QUOTE ]
[ QUOTE ]
Lean forward slightly, or have your glutes slighlty back.


[/ QUOTE ]

exactly. just enough that you get clearance. i do the same thing.

[/ QUOTE ]

Yah, me too. Otherwise it would be impossible...

[Visionbuilder]

Are you having problems with the bar rubbing against your nether reigons, or just not able to get a contraction of the traps? If one, do as Cronus and chuckd said lean forward just slightly, just keep the weight on your toes. If two try shruging in front of a mirror, with dumbbells. Try to touch your ears with your shoulders, don't rotate your shoulders to the back.
Now thats as clear as mud. /forum/images/graemlins/tongue.gif
Good luck
Vision

[Bluenose]

Dumbells.

You could use an easycurl bar. Turned the right way it should give the appropriate clearance, I'm not certain of the hand positioning though.

Jeff.

[chuckd]

or a hex bar if your gym has one, then you can superset front/behind the back shrugs, works great....

[byblos]

I know exactly what you're talking about. It happens to me too and looks embarrassing because, aside from possibly getting tangled, it looks like you're rubbing your nether region there. That's why I do them at home.

[X-Factor]

I find behind the back is harder, my squat arse gets in the way, I can't figure it yet.

[gold]

dumbells, or behind the back on a smith machine works well to.
i read this and was like "what's he talking about he doesnt want to brag??"
dont worry though i got it

[Ribnastay]

I thought that's what he meant. I have the same problem but it doesnt hurt me, only looks funny, so I just "shrug" it off. /forum/images/graemlins/smirk.gif

[gold]

haha good pun!

[BrothaMan325]

having short arms isnt a bad thing. Bench press is easier( well thats what all the people with long arms say) /forum/images/graemlins/grin.gif

[eduatty]

Leaning forward puts an awful lot of stress on the lower back, though, doesn't it? It causes me pain if I do that . . . something about lengthening the moment arm on the lumbar or something.

And, behind-the-back doesn't work for me either, X, b/c of me bum!

[BrothaMan325]

if leaning slightly foward hurts, you need to stregthen your lower back.

also remember, that if the bar rubs your legs a little bit on the way up or down, thats ok.

[rush2112]

I see too many people doing too much weight with these, and not focusing on the full range of motion and a good static hold at the top. Drop the weight and focus on form!

[bigboi578]

[ QUOTE ]
Leaning forward puts an awful lot of stress on the lower back, though, doesn't it? It causes me pain if I do that . . . something about lengthening the moment arm on the lumbar or something.

And, behind-the-back doesn't work for me either, X, b/c of me bum!

[/ QUOTE ]

exactly, but brothman...u said that i need to strengthen my back ok
well i just did them to see if i could do them that way. the shrug was alot easier but it did hurt my lower back. Now i was only doing 80 pounds shrugs while leaning over, and my lower back gave out b4 my traps did. Lol now i can do an almost 400 pound deadlift so i dont know how much stronger u want my lower back.....hmm i dunno maybe its just something that ill have to figure out over time /forum/images/graemlins/frown.gif

[puMPed_GuNs]

I'm not sure of its correct name, but at my gym we have this bar, which in the middle is shaped like a triangle. It's kind of difficult to explain, but you stand in the triangle and shrug. Nothing will touch you because the bar itself exists around you.

That was a pretty ordinary description but hopefully you get the idea...

[Visionbuilder]

Get your self one of these bad boys
http://www.newyorkbarbells.tv/im-0022shr.html
That should keep ya protected, and without unsightly calluses,in all the wrong places /forum/images/graemlins/frown.gif
Vision

[puMPed_GuNs]

[ QUOTE ]
Get your self one of these bad boys
http://www.newyorkbarbells.tv/im-0022shr.html
That should keep ya protected, and without unsightly calluses,in all the wrong places /forum/images/graemlins/frown.gif
Vision

[/ QUOTE ]

That's the one! /forum/images/graemlins/smile.gif

[byblos]

I also do deadlifts with these. They're great.

[yoquindas]

Yeah, you also don't want to round your back, keep it in the strong arch and lean your torso a bit forward. I also like doing this lean because it gets the mid-traps involved also.