Barbell Shrugs
Differentiation: Mechanics
This variation of a shrug is unique. Here is how: you hold an Olympic bar at hip level. The Olympic bar has a wide weight distribution. This weight distribution works your middle deltoids | as well as your trapezius muscles.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the Olympic bar on the floor.
4) Load plates onto the Olympic Bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Stand behind the bar, with your feet about shoulder-width apart - for stability.
7) Bend down to grasp the bar with your hands shoulder-width apart - with your palms facing your thighs.
8) Raise the bar to standing position.
9) Allow the bar to rest against your upper thighs.
10) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Holding the bar, exhale while raising your shoulders
3) ...toward your ears as high as you can.
4) Hold this position for a count of one second.
5) Then, lower the bar while inhaling.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head and back straight during the movement.
Keep your arms straight during the movement. Do not flex your arms or wrist while pulling.
Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.
Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.
Imagine trying to touch your shoulders to the ears - without bending your head and neck forward.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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Tip
If you are lifting heavy, or you determine like you can shrug more than you can hold, get a pair of wrist straps to help your grip to support the weight.