How to Execute a Barbell Shrug: Part 2
How to Perform Barbell Shrugs
Be sure to watch my reels titled “Anatomy of the Shrug” and “Movement of the Shrug” get the most from the reel and to fully understand the biomechanics of the barbell shrug. Shrugs are a seemingly simple movement, but there’s actually a lot of details that will help you maximize your time and effort in the gym. 🔥
Your upper trap attaches from your scapula to the back of your head, bridging your cervical spine and shoulder. This makes the traps not only an important shoulder muscle but also an important neck muscle. This exercise instruction is aimed at helping you maximize the upward rotation component of a shrug to help strengthen this important muscle. 💪
Barbell Shrugs 4-Step Rep:
STEP #1
Abduct your arms 30 degrees to your side and place your hands on an Olympic bar with a pronated grip while maintaining the 30 degrees or shoulder abduction.
Tighten your traps before you move.
STEP #2
Contract and squeeze your traps to upwardly rotate your shoulder blades up and in toward the back of your head. Allow your arms to flare to the sides as a result of the upward rotation of the shoulder blades.
STEP #3
Squeeze your traps at the top of the range and hold for 1-2 seconds.
STEP #4
Using your traps, control the motion as you allow the shoulder blades to downwardly rotate and return to the starting position.
Repeat steps 1-4 for the specified amount of time or duration.
Avoid these common mistakes:
Using too much weight
Moving your head around. Try to keep a neutral cervical spine.
Move through the entire range of motion and avoid those shallow reps.
Don’t allow the shoulders to roll
Make sure to place your hands on the bar maintaining 30 degrees of shoulder abduction
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