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This exercise is my new favorite trap/shrug
exercise. It works not only the traps
but the rhomboids and the teres major
muscles as well, and very effectively.
It
does this due to the unique position you'll
be putting your body...instead of keeping
your upper body vertical (like in a normal
shrug), you're going to be leaning forward
so that the angle of pull targets the
traps and the muscles of the upper back.
Plus,
in addition to hitting the traps and upper
back, it's also going to work the lower
back, biceps, core and legs to a good
extent as well, just to maintain that
body position while you're doing the shrug
exercise.
All
you need for this one is a bench and a
barbell and you're good to go. I'm using
315 lbs on the bar for this one - I'd
recommend starting lighter until you get
a feel for the exercise and the demands
it's going to place on you.
Start
by setting up the bar in front of the
end of the bench.
Now
here's the trick...step over the bar.
You
want the bar BEHIND your feet at the start
of the exercise.
Lean
forward and grasp the bar, with a grip
just outside your legs. Tighten up your
core as getting to the start position
entails a short deadlift movement.
Lift
the bar a few inches off the ground (it'll
be easier to see this in the video). Don't
come all the way up to vertical...you
want to stay leaning forward during the
whole movement. Keep that core tight!
Now
shrug the bar up and into the back of
your legs (the bar will hit your hams
and obviously you can't lift it any higher
than that). The more bent-over you are
while doing this, the greater the range
of motion you'll be able to hit.
Don't
bend so far over that you lose the arch
in your lower back, though. It's important
to keep the arch in order to support the
spine and core optimally.
Hold
that top position and squeeze the traps
hard then lower down and go again.
Because
you're bent forward, you're not only shrugging
with the traps, you'll bringing the scapulae
(shoulder blades) together behind you
as well, which works the rhomboids and
teres major muscles.
THIS
is what is going to help improve your
posture...
By
working those muscles of the upper back,
they'll be stronger and naturally pull
your shoulders back even while your body
is at rest, which keeps you in much better
posture overall.
This
is going to directly oppose the usual
sitting position of slouching forward
with shoulders caving in.
And
as you can see in the pic, as I come up,
my arms are slightly bent as well. This
just happens naturally as you do the exercise
and gives you some heavy bicep work as
well.
It's
almost like doing the start of a barbell
row just to the point where your arms
start to bend.
One
of the key things to remember in this
exercise is that a lot of the support
should be taken up on your LEGS...not
from sitting with all your weight on the
bench. Try to just rest your butt on the
edge of the bench mostly for balance,
while bearing most of the load on your
legs.
Activating
your legs as well means you'll be activating
your core and keeping your lower back
tight and strong. If you just sit fully
on your butt, you may find your core loses
that "fireplug" strength. So
be sure and keep a good amount of the
load on your legs while shrugging.
Give
this one a try to finish off your next
workout and you'll see why it's one of
my new favorites. Just a couple of sets
of 6 to 8 reps is all you'll need. And
remember, start lighter until you get
a good feel for the exercise, then starting
adding more weight.
