i think I yank on trap bar shrugs more than other lifts. Could be that the exercise leds itself to explosive movment, or it could be the weight is too high and i'm doing it wrong. What would you guys say?
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09-11-2020, 02:27 AM #1
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09-11-2020, 02:29 AM #2
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09-11-2020, 04:26 AM #3
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09-11-2020, 11:11 AM #4
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09-11-2020, 11:30 AM #5
If you're doing them for strength, I'm not sure how they could be explosive without a high risk of injury.
You should be able to shrug at near-deadlift weight, and I wouldn't recommend yanking the bar up with that kind of poundage.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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09-11-2020, 11:34 AM #6
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09-11-2020, 11:46 AM #7
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09-14-2020, 12:07 PM #8
It Depends
It depends on what you are trying to achieve.
If you are trying to build your trap muscles, then you would want to increase your weight as you go and do controlled shrugs. Also if you want to strengthen your neck, controlled shoulder shrugs is the way to go.
Doing power cleans, it should be explosive, because you are trying to increase your power and it wouldn't work as well if you didn't have any explosive action.
With this movement, there are many muscles involved including trapezius, all parts of your deltoids, and some rotator muscles as well.
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09-14-2020, 12:12 PM #9anonymousGuest
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09-14-2020, 01:43 PM #10
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09-15-2020, 03:27 AM #11
What it's supposed to be should depend on what the training goal is. If you want to grow, take it slow. If you want a big lift, do it swift. Personally, I avoid jerking/explosive motions as they lead to injury for me and I don't care about being the strongest anyway, so that style isn't worth it for me. I like shoulders to go up and back, medium speed, nice and controlled so I can really feel them working and get a nice contraction. I use less weight on them cause I go to failure each set anyway. If you're trying to really hit the traps good though, i'd say screw shrugs and lean more heavily on things like cleans, deadlifts, and rows with a more upright torso angle. They also get a bit of work on shoulder press variations, so it's like why isolate them when they're being hit so often?
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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09-15-2020, 04:02 AM #12
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