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  1. #1
    Registered User Playitsafe's Avatar
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    Shrugs or Deadlifts for traps?

    I have been doing Shrugs for my traps for quite awhile. But only for the past couple weeks have I been doing Deadlifts because I'm not sure I was doing them correctly and didn't want to injure myself, so I was doing Jefferson Lifts instead. Anyway, the first time I did Deadlifts again, I had some serious soreness in my traps. A bit of research afterwards taught me that traps are involved when doing Deadlifts. I just did them again yesterday and my traps are sore once again today.

    Now my question is whether I should still do shoulder shrugs if I'm doing deadlifts. Is it too much for the traps to be doing both exercises? I don't want to over train and get an injury from it. The strange thing is that Shrugs is traps-specific exercise, but I never get soreness from it. That only happens after doing Deadlifts.
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    pay the iron price SuffolkPunch's Avatar
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    Do deadlifts for lower body - although they will help with traps.

    I recommend supplementing that with overhead shrugs - more efficient. I have to go really heavy with conventional shrugs to get a real overload (not just wanking around with a couple of plates) and it takes a lot of energy.
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    My traps have responded to heavy rack pulls, but I do like dumbbell shrugs too.
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    Registered User Playitsafe's Avatar
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    Originally Posted by SuffolkPunch View Post
    Do deadlifts for lower body - although they will help with traps.

    I recommend supplementing that with overhead shrugs - more efficient. I have to go really heavy with conventional shrugs to get a real overload (not just wanking around with a couple of plates) and it takes a lot of energy.
    I had never even heard of overhead shrugs until now. Had to look it up. I might just have to try doing those in place of my current version, which involves holding a barbell at waist level instead of overhead.
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    temporary illusion supramax's Avatar
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    Originally Posted by SuffolkPunch View Post
    Do deadlifts for lower body - although they will help with traps.

    I recommend supplementing that with overhead shrugs - more efficient. I have to go really heavy with conventional shrugs to get a real overload (not just wanking around with a couple of plates) and it takes a lot of energy.
    Overhead shrugs seconded. It's Rippetoes' way to avoid shoulder impingement when doing the OHP. https://startingstrength.com/article/the-overhead-press
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    Doesn't Eat Wheaties MWheatley's Avatar
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    No reason not to do both.
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    I like shrugs, farmer carries, snatches and overhead squats
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    Originally Posted by Vandeman17 View Post
    I like shrugs, farmer carries, snatches and overhead squats
    I just started doing power snatches last week. What a phenomenal exercise! I now alternate it with the power clean and press from workout to workout.
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    Originally Posted by supramax View Post
    I just started doing power snatches last week. What a phenomenal exercise! I now alternate it with the power clean and press from workout to workout.
    Yes they dominate my traps. Try a split of snatches and walking OH lunges. Traps will burn
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    Originally Posted by Vandeman17 View Post
    Yes they dominate my traps. Try a split of snatches and walking OH lunges. Traps will burn
    Every time I add an exercise, I try to get rid of another exercise. Right now, I love the ones I do. I'll check it out, though, probably by going lighter in my Farmers' Walks so I can do the waiters' walk with some lunges. You never know, it might turn out to be another exercise I alternate on.
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    Yeah! Science B!tch BennoMac's Avatar
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    should you do shrugs on the same day as OHP?
    I'm looking to add Shrugs into my routine upper/lower split, i do OHP and Deadlifts already so would i need Trap isolation?
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    When you're pulling a decent amount of plates From the Floor you Will get Great trap stimulus.. especially if you hold last rep for tine (bonus grip work here)

    That being said, band facepulls and overhead shrugs light my traps up with relatively low loading..

    Snatch grip high pulls from the hang ruin me the next day with doms (can't catch a snatch or clean with my wrist) when i cycle them in.. in ways even super heavy power shrugs can't touch.

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    To add to what everyone else said, another exercise that I feel a lot in my traps are chest-supported rows done at a 45 degree angle, either with dumbbells or an EZ curl bar. You can get a serious stretch in your traps at the bottom, and it doesn't require as heavy a load as shrugs or rack pulls.
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    Beginners should probably just stick to Deadlifts. Those who are more-experienced, and training on some sort of split would probably do well to incorporate a few sets of Shrugs into their shoulder training.
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    I used to do shrugs everyweek on my old routine but since switching to upper/lower split i dont do any dedicated Trap move.
    Do you think a simple 3 set of heavy DB shrugs would help with Trap hypertrophy?
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    Originally Posted by Vandeman17 View Post
    I like shrugs, farmer carries, snatches and overhead squats
    this is a good combination!
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    Originally Posted by BennoMac View Post
    I used to do shrugs everyweek on my old routine but since switching to upper/lower split i dont do any dedicated Trap move.
    Do you think a simple 3 set of heavy DB shrugs would help with Trap hypertrophy?
    If you do the OHP, an overhead shrug is the lockout.
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