Reply
Results 1 to 10 of 10
  1. #1
    Registered User laylowmoe's Avatar
    Join Date: Jan 2019
    Age: 51
    Posts: 29
    Rep Power: 0
    laylowmoe is on a distinguished road. (+10)
    laylowmoe is offline

    Shrugs behind the back?

    Is it worthwhile to do shrugs with the bar behind your back? Pros and cons?
    Reply With Quote

  2. #2
    Banned BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 3,177
    Rep Power: 0
    BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000)
    BenMcLeodNZ is offline
    Ronnie did them. It takes zero extra time if you sub a front set for a behind set, so there's no disadvantage.
    I like to do them with a raised heel too, stops ass getting in the way so much.
    Reply With Quote

  3. #3
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 3,884
    Rep Power: 9545
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    Pros: they will hit your middle traps more than front shrugs would, which will hit your upper traps mostly.

    Cons: Some people find the movement awkward or uncomfortable, and can’t shrug as much weight behind the back.

    Worth doing if you want to hit your mid traps and don’t find the movement to be problematic. Some people don’t like shrugs in general but if you’re doing front shrugs anyway, no real con in doing them both or alternating them in your rotation.
    Reply With Quote

  4. #4
    Registered User NotThatUgly's Avatar
    Join Date: Oct 2015
    Age: 40
    Posts: 444
    Rep Power: 293
    NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50) NotThatUgly will become famous soon enough. (+50)
    NotThatUgly is offline
    ass gets in the way.
    Reply With Quote

  5. #5
    Registered User akamrmel's Avatar
    Join Date: Apr 2007
    Location: Thousand Oaks, California, United States
    Age: 32
    Posts: 93
    Rep Power: 173
    akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0) akamrmel has no reputation, good or bad yet. (0)
    akamrmel is offline
    Someone once said to me "Your traps are on the backside of your body, so why not do behind the back"
    I like using the smith machine for these as it's easier to control and you can really focus on the squeeze.
    I don't think this is the type of exercise where you're loading up the bar with multiple plates.
    Weight 211lbs @ 7% bf

    Bench 365 X 1
    Clean (hang clean to front squat) 315 X 1
    Jerk 290 X 1
    Front Squat 350 X 1
    Back Squat 405 X 2
    Reply With Quote

  6. #6
    Registered User jk202's Avatar
    Join Date: Oct 2013
    Age: 32
    Posts: 8,676
    Rep Power: 116335
    jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000) jk202 has a reputation beyond repute. Second best rank possible! (+100000)
    jk202 is offline
    Besides regular barbell or DB shrugs, I've found this seated version to be the best..helps if you put your feet on a 25 lb plate.

    https://i.imgur.com/Ve7YdGN_d.jpg?ma...idelity=medium
    Reply With Quote

  7. #7
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 7,380
    Rep Power: 34948
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    A Lee Haney favorite and he had very thick traps.
    A couple of thoughts here and things that may make them so you feel them more.
    Most people will ago to heavy and make it impossible to get a full contraction and yes the butt can get in the way.
    Try them on a smith machine.
    You can position your body and get your butt out of the bar path and focus on the traps better.
    Another way i like is seated at the end of a bench with dumbbells or kettlebells,chin to the chest with a slight bent position of the upper body and pull from where you would use a barbell from behind the back.
    DB's will allow you to move the arms in a position that feels just right for you.
    You have to find the right path of the DB's that hit the traps the best.
    Ive even done these leaning back slightly like the BB behind the back style.
    Reply With Quote

  8. #8
    HeMB's Avatar
    Join Date: Nov 2013
    Posts: 1,313
    Rep Power: 4018
    HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500)
    HeMB is offline
    Well, for me the BTB shrug is an afwul exercise. With a barbell, it hits the butt.

    And also, I am not a fan of the smith machine. Every exercise I tried on it feels weird.

    Anyway, for hitting the middle traps, I do not see the logic here. The middle fibers mostly retracts scapula. So rowing exercises hit them already.

    If you wanna hit them with the BTB shrugs, you should lean forward a little which is extremely awkward.

    Shrugs are for the upper traps.
    Reply With Quote

  9. #9
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 3,884
    Rep Power: 9545
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    The movement in lifting the barbell in the BTB shrug (and for butt avoidance) requires you to lift your shoulders up and back, which is why you hit the middle traps a little. It's not a "middle traps" exercise, it just hits them more than front shrugs, where your shoulders are rounded forward a little - both obviously target the upper traps. Do a few reps in your next workout and you'll see you're moving your scapula up and back - and I agree with you, it's totally awkward for me too. I don't do them and am not recommending them as a middle trap exercise.
    Reply With Quote

  10. #10
    Registered User Casca's Avatar
    Join Date: Dec 2005
    Posts: 8,959
    Rep Power: 28625
    Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000) Casca has much to be proud of. One of the best! (+20000)
    Casca is online now
    Originally Posted by air2fakie View Post
    The movement in lifting the barbell in the BTB shrug (and for butt avoidance) requires you to lift your shoulders up and back, which is why you hit the middle traps a little. It's not a "middle traps" exercise, it just hits them more than front shrugs, where your shoulders are rounded forward a little - both obviously target the upper traps. Do a few reps in your next workout and you'll see you're moving your scapula up and back - and I agree with you, it's totally awkward for me too. I don't do them and am not recommending them as a middle trap exercise.
    Maybe that's a good thing though, for shoulder health. Most shoulder impingement is because the shoulder/scapula rest too forward. Regular heavy barbell shrugs probably has your scapula protracted (forward) for the whole set.
    ☆☆☆USA �яєω☆☆☆


    Not Casca Berserk. Casca The Eternal Warrior

    No period....eternal

    ☆☆☆Perfectly Imperfect �яєω☆☆☆

    ☆☆☆What is the point of doing a bunch of reps if every rep you do is CRAP? �яєω☆☆☆

    ☆☆☆SuperStraight �яєω☆☆☆
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts