Barbell Shrugs

[Lizard King]

Is there a correct way to do these without crushing your nuts? I haven't done them in a couple of years, been using dumbells and the shrug machine but am getting bored with both. Almost at the max dumbells and the shrug machine is a joke, I can do close to 700lbs on it. I decided to do barbell shrugs yesterday but I don't think I have a good form as I felt my back pulling and was playing hack i sack with the family jewels. I was able to get 4 sets in and 2 at 315, would have went heavier I think if I knew I wasn't going to hurt myself.
Thanks

 

[agpando]

Try doing them behind your back. It might take you a bit to get used to it and you'll have to position yourself a certain way so that you don't hit your ass on every rep but I feel like you get a better workout from it this way.

AG

 

[role model]

I use dumbbells, but where I work out they have up to 160's. So I just use straps and do 2 sets of 25 on back day, and believe me your heart feels like its going to explode.

 

[juggernaught]

I use dumbbells, but where I work out they have up to 160's. So I just use straps and do 2 sets of 25 on back day, and believe me your heart feels like its going to explode.

DAMN !!! ROle your a beast my heart hurts just thinking about it!

 

[jasthace]

I prefer them with a weight you can get 30 reps out of.
That way you can easily handle it with hitting the jules
Have you tried them behind your back on a smith machine?
I dont roll my shoulders, I hang them down as far as poss. and then just straight up and down

 

[perseverance]

behind the back kills my back. i don't like it. try adjusting the width of your grip and adjust your nuts before hand

 

[biceps72]

I prefer them with a weight you can get 30 reps out of.
That way you can easily handle it with hitting the jules
Have you tried them behind your back on a smith machine?
I dont roll my shoulders, I hang them down as far as poss. and then just straight up and down

yep.. i warm up with 100s and go to the end of the rack-- no i rolling shit, just up/down-- repeat until you puke.-,

variation= do them sitting in a chair-- protects back and balls.

 

[Lizard King]

I was going to tuck my nuts under, Silence of the Lambs style but it would have been a lot gay [)]

Our dumbbells go up to 150 and I use the Versa-Grips to hold them with no problem, just wanted to change things up a bit and haven't done barbell shrugs in a while. I don't like rolling my shoulders either, just up, hold and down.

I'll give the behind the back a try but I have to iffy discs and don't like to aggravate them too much. I think my Italian ass may be in the way!

Thanks for the opinions guys!

 

[RxFreak]

Just a quick question... Why the high rep count? I always did it like any other muscle 8-10 tops. But then again, I'm not clearing the rack like you guys

 

[dennis]

I prefer to use the barbell inside a good squat rack...but,there is an old nautilus machine I use in gym that has a plate loaded bench press..I slide the bench out of the way..lean forward slightly..and do shrugs on it high rep after the barbell work is finished.Leaning forward on this machine targets a different area of the traps for me.Like Jasthace I like to really let my arms hang low as hell at bottom to get a really good stretch on the traps..then straight up like he said.

 

[andysutils]

i just use the shrug levers in the gym so i dont have any of these problems????

 

[dennis]

Damn Bro..it just hit me when I did shrugs this afternoon at gym..use the diamond bar..problem solved !

 

[bobvongule]

I use 1 plate each side. Hands at my thighs. Head all of the way down. Pulling the bar up and back slightly using only my traps. Squeezing till my traps are over my ears.(which isn't very far since I barely have a neck)

 

[andysutils]

Damn Bro..it just hit me when I did shrugs this afternoon at gym..use the diamond bar..problem solved !

ho ho ho your so funny sometimes it effects my workouts bro

 

[dennis]

ho ho ho your so funny sometimes it effects my workouts bro

????????????????

 

[andysutils]

????????????????

lol you being sarcastic. haha its cool bro

 

[dennis]

Andy..you miss read me bro..no sarcasm intended.I was in gym working traps and then I walked over and grabbed the "diamond bar" and used it..On the first set I was like "wow..this answers Lizard Kings question...... The diamond bar being shaped like a diamond will not hit your nuts.

 

[Lizard King]

Didn't even think of that dennis. I always see the little guys starting out in the gym using that to dead lift but never thought of shrugging with it. Maybe I'll give it a go. Thanks bro.

 

[dennis]

believe me..it works well for shrugs bro..let me know how you liked it...

 

[Grizzly]

I used to do them with DB's. I thought it worked better after having tried both varieties. However, IMO, if you really want to get big traps, then do deadlifts and cleans. Those will make your traps bigger than anything. And, as an added bonus, they will work the entire rest of your body, too. Two birds with one stone....