Barbell Shrug Behind The Back
Differentiation: Mechanics
This variation of a Behind The Back Shrug is unique from other barbell shrug exercises. Here is how: you use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution engages your outer quadriceps. Engaging these muscles increases their overall strength. You also must balance the bar. Balancing the bar engages and strengthens your core. This exercise works both your upper trapezius | and lower trapezius.
Starting Position
To get into starting position, do this...
1) Locate a squat rack to use to get the Olympic bar to the height of your hips.
2) Set the Olympic bar onto the rack's pegs at hip height.
3) Load plates onto the bar on the rack.
4) 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.
5) Stand inside the squat rack with your back to the bar.
6) Grasp the bar with your hands shoulder-width apart - with your palms facing backwards.
7) Lift the bar up and out to remove it from the rack's pegs.
8) Allow the bar to rest against your glutes.
9) Place your feet about hip-width apart for stability.
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) Flex your traps toward your ears.
3) Keeping your core muscles tight, exhale while you pull the bar straight upwards four to eight inches
4) This is the ending position.
5) Squeeze and hold for a count of two seconds.
6) Then, inhale while you lower the bar to its starting position using a slow and controlled movement.
7) Hold this position for a count of one second.
8) Repeat reps for a full set.
9) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.
DO NOT ROLL YOUR SHOULDERS. By rolling your shoulders, you transfer all that weight from your traps to your rotator cuffs!
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.
Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.
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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