Will someone explain the differences between the gripping the bar for shrugs. I find I can do ALOT more weight when I have my palms facing away from me, but i know most people do it with the palms facing towards them. Is there an advantage to either one, how about alternating grip?
different grip work slightly different group of muscles. I’d advise on doing it with whatever grip allows you to lift most.
Nick,
Which muscles are worked differently with the palms facing away?
Nothing wrong with a mixed grip, just be sure to switch sides for each set.
it’s like doing chins with either pronated supinated or parallel grip. all work lats but in a slightly different way. Lu Simmons often advises to take a break in doing some exercise and then hit it hard for one workout, next day most people will be sore and see exactly what muscles this exercise involves. In my experience doing srugs with palms facing away makes the back of my traps more sore, so if I wanted thicker traps I’d be doing shrugs that way.
Interesting, I’m going to try some shrugs that way. I’ve done them palms facing my whole life, and have had pretty good results. Or parallel, using dumbells. I find I need at least 275 on the bar before I notice them growing.
I don’t know if this makes a difference, but I seem to have more success with shrugs when I let them stretch really far down, but not bring them up too high (where I’m bringing my shoulders up to parallel, not to try and touch my ears).
But I’m going to try the palms away, see how it works.
Last time I got in trouble for using chalk in the gym! Oh good lawd, not that!!!