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Barbell Shoulder Shrugs

Barbell Shoulder Shrugs. By: JoNisha Dial & Danyel Person. The Shoulders. The shoulder is one of the more complex joints of the body. Comprised of 6 joints and more than 12 different muscles Primary shoulder muscles are: deltoids, trapezius (traps) & rotator cuff.

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Barbell Shoulder Shrugs

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  1. Barbell Shoulder Shrugs By: JoNisha Dial & Danyel Person

  2. The Shoulders • The shoulder is one of the more complex joints of the body. • Comprised of 6 joints and more than 12 different muscles • Primary shoulder muscles are: deltoids, trapezius (traps) & rotator cuff

  3. Muscles Involved in Barbell Shoulder Shrugs • Target muscle: Upper trapezius • Synergists: Middle trapezius, levator scapulae • Stabilizers: erector spinae

  4. Lift Technique • Hold barbell with a shoulder width, pronated grip • Position feet shoulder width apart • Stand erect with bar hanging at arms’ length • Pull shoulders back • Keep elbows fully extended • Exhale up while elevating shoulders as high as possible • Squeeze your traps, holding the position at the top for a moment • Relax traps, slowly lower the barbell in a smooth controlled fashion, inhaling down

  5. Spotting Techniques • When performing shoulder shrugs, a spotter is not required, but may be necessary for untrained weightlifters when trying to figure out the appropriate amount to lift.

  6. Variations • Dumbbells • Perform using dumbbells in each hand • Allow arms to hang down at your sides as you shrug the weight NOTE: Gripping dumbbells may be more difficult, and you may not be able to shrug as much weight Variations

  7. Teaching Tips • Droop shoulders down as low as possible and then raise them as high as possible (reach for your ears). • Keep your abs tight and back straight to reduce strain on the lower back. • Lean forward just far enough to clear your thighs so the bar doesn't rub against your legs as you lift and lower your shoulders. • Perform each rep with smooth, controlled form. • If reps become jerky or less controlled, reduce the weight. • Wrist straps may be used to shrug more weight if gripping a particular weight becomes an issue.

  8. Recommendations • Perform 6-12 reps most of the time for muscle building Demonstration of Barbell Shoulder Shrug http://www.youtube.com/watch?v=IIpWv_G5Q0Y

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