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  1. #1
    Registered User vigreen's Avatar
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    Behind the back shrugs?

    I recently experimented with these on the smith machine and they felt…alright.

    I’m against most shrugs because they don’t actually train traps but these felt very mid back dominant (which is where upward fibers of the traps are). Kinda like a Kelso but easier to set up.

    Anyone have any experience with these?
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    Registered User jaxqen's Avatar
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    Originally Posted by vigreen View Post
    I’m against most shrugs because they don’t actually train traps
    Yes, they do

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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by vigreen View Post
    I’m against most shrugs because they don’t actually train traps

    The way most people do them
    Fixed.

    People do stupid things... Like everything possible to just target their lev Scaps
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    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Why do I feel like I’ve made this EXACT same post before?

    I’m on mobile so I can’t look up threads started by me but I feel like this is copy and pasted.
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by BeginnerGainz View Post
    Why do I feel like I’ve made this EXACT same post before?

    I’m on mobile so I can’t look up threads started by me but I feel like this is copy and pasted.
    Yep. Neg the bot.

    Originally Posted by BeginnerGainz View Post
    I recently experimented with these on the smith machine and they felt…alright.

    I’m against most shrugs because they don’t actually train traps but these felt very mid back dominant (which is where upward fibers of the traps are). Kinda like a Kelso but easier to set up.

    Anyone have any experience with these?
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  6. #6
    Registered User Deep-Voiced-One's Avatar
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    Even though this is an irrelevant duplicate thread, on the actual subject, I prefer machine lever arm shrugs (such as the ones you find on the leverage machines from Powertec, or Body-Solid) setting the arm somewhat low with a pronated grip and find I get some good definition in the traps with them.
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  7. #7
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Deep-Voiced-One View Post
    Even though this is an irrelevant duplicate thread, on the actual subject, I prefer machine lever arm shrugs (such as the ones you find on the leverage machines from Powertec, or Body-Solid) setting the arm somewhat low with a pronated grip and find I get some good definition in the traps with them.
    Actually...

    A bunch of the Kuwait lads that train use the flat hammer strength press for shrugs..

    Actually really nice, handle convege a little
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    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  8. #8
    Registered User Deep-Voiced-One's Avatar
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    Originally Posted by MyEgoProblem View Post
    Actually...

    A bunch of the Kuwait lads that train use the flat hammer strength press for shrugs..

    Actually really nice, handle convege a little
    I never seen one, but sounds awesome especially with the converging component at the top of the movement. I primarily train at home (equipment crew checking in).

    Before I bought my custom seated leverage row, I was contemplating whether to get one with converging handles (such as the Legend one), but decided on the custom one with different grip angles plus it cost a bit less than the Legend one at the time.
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  9. #9
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    Actually...

    A bunch of the Kuwait lads that train use the flat hammer strength press for shrugs..

    Actually really nice, handle convege a little
    I’ve seen one person doing them, at the same time I wanted to use it for you know, pressing.

    Then proceeded to do like 3 different variations of shrugs, including laying down on the seated cable row some twice his strength was patiently waiting for.

    Absolutely maddening.
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  10. #10
    Registered User GeneralSerpant's Avatar
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    There's a lot of training capacity for the mid and lower traps that shrugs don't really tap into, but as far as directly leveraging weight with intensity the shrug is all you have.

    There's also loaded carries which activate it more as a stabilizer in keeping the scapula engaged. Same goes for deadlifts/rack pulls for that matter.
    Looks good when flexing Crew
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  11. #11
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    Does anyone here use the trap bar for traps?
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    Originally Posted by air2fakie View Post
    Does anyone here use the trap bar for traps?
    I've tried it and it works...after the grip gives out just set it down, but I prefer the machine arm for shrugs mainly due to the set pin point of the lever arm so when I hit the higher rep range, or go to failure on shrugs, I could just drop it down on the set pin. I have a few handle grip options with it too between pronate, neutral and semi-neutral.

    As always though, others mileage may vary.
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  14. #14
    Registered User air2fakie's Avatar
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    Originally Posted by Deep-Voiced-One View Post
    I've tried it and it works...after the grip gives out just set it down, but I prefer the machine arm for shrugs mainly due to the set pin point of the lever arm so when I hit the higher rep range, or go to failure on shrugs, I could just drop it down on the set pin. I have a few handle grip options with it too between pronate, neutral and semi-neutral.

    As always though, others mileage may vary.
    Oh I’ve done them after when I’m already using the trap bar for something else. I just haven’t seen anyone else use them for shrugs IRL in prob 10 years so was curious. I find the arm angle to be much better than straight down.
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    Registered User GeneralSerpant's Avatar
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    I feel like I notice people use the shrug machine most more than anything else.

    For each person doing deadlifts with a horizontal bar there's about 1 person that does trap bar deadlifts.
    Looks good when flexing Crew
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  16. #16
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by air2fakie View Post
    Does anyone here use the trap bar for traps?
    LOL, using a trap bar for traps, who wouldda thunk.
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  17. #17
    Registered User GeneralSerpant's Avatar
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    It's a lot of unnecessary setup.
    Looks good when flexing Crew
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    Originally Posted by Tommy W. View Post
    LOL, using a trap bar for traps, who wouldda thunk.
    Well, the hexbar was created for the purpose of using it as "a way to train around his lower back injury"

    Later, people started using it more for shrugs, hence the second name of name of trap bar.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by jaxqen View Post
    Well, the hexbar was created for the purpose of using it as "a way to train around his lower back injury"

    Later, people started using it more for shrugs, hence the second name of name of trap bar.
    lol, I guess it sounds better than Farmers Walk bar.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    I’ve seen one person doing them, at the same time I wanted to use it for you know, pressing.

    Then proceeded to do like 3 different variations of shrugs, including laying down on the seated cable row some twice his strength was patiently waiting for.

    Absolutely maddening.
    The hammer strength 'supine' flat chest press machine is dog ****..
    Huge waste of space and money

    Shrugs is the best use for it really
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  21. #21
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    The hammer strength 'supine' flat chest press machine is dog ****..
    Huge waste of space and money

    Shrugs is the best use for it really
    Big disagree there, that particular apparatus has helped me build my chest up to the point it is at today. Still though, I really wish we had a regular upright one in it’s place.
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    It's not for me, my butt is too big and it feels weird to be rubbing the bar against my butt, regular shrugs works best
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by MyEgoProblem View Post
    The hammer strength 'supine' flat chest press machine is dog ****..
    Huge waste of space and money

    Shrugs is the best use for it really
    lol, haven't seen a Hammer Strength station yet that wasn't great.
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    Registered User GeneralSerpant's Avatar
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    Originally Posted by jaxqen View Post
    Well, the hexbar was created for the purpose of using it as "a way to train around his lower back injury"

    Later, people started using it more for shrugs, hence the second name of name of trap bar.
    Apparently you haven't seen this:

    Looks good when flexing Crew
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    Originally Posted by MyEgoProblem View Post
    The hammer strength 'supine' flat chest press machine is dog ****..
    Huge waste of space and money

    Shrugs is the best use for it really
    Yeah that looks about as effective as a cable machine that takes out the rigidity for you.

    Still though I could use that for a deload.
    Looks good when flexing Crew
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    Originally Posted by GeneralSerpant View Post
    Apparently you haven't seen this:

    Hahaha... Don't know exactly why, but that was one of the funniest opening 5 seconds in a video I've seen in a long time.

    Starting Strength, then immediately *Texas accent* "This useless piece of junk is a trap bar."
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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    Originally Posted by GeneralSerpant View Post
    Apparently you haven't seen this:

    lol, anything without a straight bar and 500 lbs on it isn't training according to Rippetoe.
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    Originally Posted by GeneralSerpant View Post
    Apparently you haven't seen this:

    Yes, I have seen the video with the pregnant old man.

    People should go to the gym to NOT look like pregnant Mark Rippetoe.


    Originally Posted by EliKoehn View Post
    "This useless piece of junk is a trap bar."
    Fixed!

    Originally Posted by EliKoehn View Post
    "This useless piece of junk is a Mark Rippetoe."
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    The world has evolved far beyond the perceived need for Mark Rippetoe.

    And so have training implements.
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    Originally Posted by BeginnerGainz View Post
    The world has evolved far beyond the perceived need for Mark Rippetoe.

    And so have training implements.
    And yet natties are not any bigger than they used to be lol
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