[quote]1Geech wrote:
skidmark wrote:
1Geech wrote:
skidmark wrote:
…
Shrugs
240 3x10
What are your thoughts on shrugs, Skidmark? I used to train them supra-DL maximum, with straps, but right now I am doing that kind of set, first rep from the floor, and getting a little bit of grip work in as a plus. Are you pulling these individually from the rack, or not?
I used dumbbells and (gasp) straps and pulling the first rep off the floor. I’m doing them Poliquin’s way, with the DBs to the side and shrugging straight up, but I’m going to stop that. I don’t need a hump from my shoulder to my neck so much as I need a strong stabilizer for my upper back. Shrugs with a bar in front of the body provide that more, replicating the last bit of the lockout on the deadlift. I wonder, though, if angled rows aren’t a better choice for that, because of the shoulder action.
I’m not really concerned about my grip right now. I need only enough grip strength to pull the weights I’m planning to from the floor and I’ve already got that. once the competition is in past I’m thinking of starting grip work again. I just don’t have the extra energy for it in the current training regimen.
I am not worried about your grip, Skid. What I was wondering is the extent to which you find mid-range DL percentage shrugs, like the 240 you just did, to give you sufficient stabilizing/lockout help on the DL in comparison to supra-DL max shrugs (for you that would be well over 500). (As an aside, I have never liked dumbbell shrugs because they do not replicate the any movement I ordinarily train.) The lighter weights are easier on the shoulders and joints in general, but do you think they offer sufficient training effect to help with the heavy pulls? I guess you do because you are doing them – it’s just something I have not figured out for myself yet.
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Actually, as I wrote above, I don’t think the dumbbell shrugs are doing the job at all - for the same reason as you mentioned: they don’t seem to replicate the way I actually use my body in a lift. I feel they don’t strengthen the traps and mid back the way one needs in performing heavy deadlifts, though they will give you a nice lump twixt shoulder and neck. But that’s cosmetic.
The thing that seems to help the DL lockout most is heavy dumbbell rows. They give you the strength to pull the shoulders back, change the center of mass so that you can straighten up. Especially if they are done with the shoulders at a higher angle than normal.
The reason I was doing dumbbell shrugs was 1) I wanted to try them out and 2) on that day my lower back was tired (still is) and barbell shrugs with appropriate weight would have been even more tiring. However, since they aren’t effective, in my opionion, I’m not going to do them anymore.
Now I’m torn: Do I do dumbell rows for my deadlift or do I do Wide grip pendlay rows for my bench? Maybe both and alternate high/low reps on them.
