The BEST Shrug For Huge Traps!
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- Опубліковано 6 сер 2019
- #1 variation of all time
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
This is how you make a UA-cam video! 0:02 STRAIGHT TO THE POINT!
Best shrugs ever in my entire life is when they ask me questions related to Mathematics
LMFAO
I got fuckin massive gains from doing that in calculus
😂😂
Comedian 😂
Golden
My traps have absolutely exploded from doing rack pulls and power shrugs. My trap strength has already far exceeded my grip strength, so now I use weight hooks and can overload the shit out of my traps. Listen to this man, this is all 100% correct.
I very excited man! Can power shrug build well traps in 12 weeks in ur opinion? I have add to my program just now
Nobody:
Alex: imagine how strong you'd be if you could lift an entire house
Cute
😆
He's got a good point. You would have to be incredibly strong to lift an entire 🏠.
I always thought it's called trap bar because you are trapped inside a bar haha
Good one :D
Thats actually pretty cute tough
Wait that's what I thought, what is the real reason it's called that
@@ahmetberkayhan5498 its good to train your traps i think but i don't know if its the real reason haha
@Greg Pettis right?
Great cinematography Alex! The extra effort of closeups, angles and editing makes the video look that much better.
Broooo i get so hype when ever you new upload a new video. Theyre so fire! Cant wait for my upper body day tomorrow!!
my favorite is power shrug with a squeeze at the top and 3-5 second eccentric, really gets a lot of quality work in
I love my trap bar. I make love to that shit, I chase that deep stretch. It’s amazing.
John Wick's pencil i love your movies
Allahu trapbar
Mmmmmhmmm
John Wick's pencil Hahahha
Started going to a new gym and they have a seal row machine, I love that thing. That being said nothing can beat the feeling of heavy ‘power’ reps. I used to alternate between heavy shrug/volume rows and visa versa. Love the channel!
The shrugs i make when my parents ask me difficult questions work the best for me
😆
When it comes to my traps and back. Weighted stretch is easily king. Thank you Alex. You’re the man. Love from New Zealand 🇳🇿
Clean editing brother
Just want to say I’ve started doing rack pulls because of you Alex, and my traps have blown tf up without doing any sort of shrugging
Shrugs are the final exercise of my back workout. Yesterday I tried the power shrugs with dumbbells for the first time (I do home workouts and I only have dumbbells.). I always do four to five reps with heavy weight because my goal is strength rather than mass. The reps felt really good and now my traps are really sore. I'll continue doing power shrugs to see the longterm results.
It's been two months now and I've done these power shrugs every week eversince. I was able to increase the weight on each dumbbell by 2.5 kilos (5.5 pounds) and I can see a slight mass gain in my traps. I was also able to use the same additional amount of weights for my deadlifts. Of course I don't know if or to what extent the power shrugs contributed to this increment. I'll keep going.
Thanks for sharing bro
Respect for getting straight to the point. keep it simple and good luck with u channel
Dammit my gym doesn’t have a trap bar
Use cables..
All you need to make one is square tubing, some shaft, and pipe + a welder.
@@tdogable it is. Just get a buddy with a welder and get the material from a steel plant. Shouldn't cost you more than 100$
Can’t I just use dumbbells?
@@Dirty_Dan205 depends on you using dumbbell will also give same range of motion
Just started doing trap bar deadlifts, thanks in part due to your video on them. Now I think I'm gonna add these trap bar shrugs
Hey Alex your back has made great progress since my break from UA-cam!
Thanks, Alex. Super helpful, as always.
snatch grip barbell shrugs gave me really noticable results in a few months. They are excellent for upper traps. Train it Twice a week. One day around 5 reps and the other around 10 reps. Hold the weight for a second when you have shrugged it as high as you can.
Thanks Alex, another great instructive video!
you really are the king of youtube fitness
I did these yesterday for the 1st time and my traps are sore as shit today. Good Stuff!
Completely fantastic video! Awesome work. 💪
Great vid. Thanks 👍🏻
Your last sentence says everything man, you're right!
totally agree, its in the name ! awesome video again!
I agree the day after doing power shrugs is ruthless.
Dope video man.
Love it. Ordering a trap bar ASAP. Also plan to do deadlifts with it instead of conventional.
Fantastic to hear
That's what I do when people ask why I'm always in my room and never out with friends.
Needed this
Great video man, gonna try doing these asap. I've neglected the trap bar for far too long (mostly due to my knee).
Also, new thumbnail style? Looks good.
Ive been doing dumbell nd barbell shrugs fr the last couple of months and just tried trap bar shrugs yesterday..man the traps r just lit up!!. Gonna start my pull days now with heavy shrugs since im not able to do deadlifts due to a lower back issue.
More great info Alex,and you looking jacked and yoked up dude!I'm still stuck on your Rack Pulls cycled in with different types of shrugs,but this looks good.I'm looking around for a Trap Bar,they are seriously expensive here where I live.
Awesome exercise
Just bought my first trap bar legit just unpackaged it right before I saw this video on my feed
Nice Riley!
They t watching you 👁
Hey Alpha Destiny, I've been watching your channel for about 8 months now. I think your soo underrated man, I think that you should be up there with athlean x's channel with subs. I'm a fan of your keeping doing your thing mate. I've got Crohns disease and have a weight loss thing that happens every few months and with your help I've been getting mad gains. Thanks again all the way from England.
Pls read fiber menace book it will help you
@@advantageofthedisadvantage7213 Thanks man I've checked it out and seems pretty lidget definitely going to look into it thanks bro.
Bro your traps are a 10/10 that’s why I only take advice on trap hypertrophy from you G
100% agree with this
I completely agree
Can't remember the last time I've done a shrug
you must be really smart
@@38Fanda underrated comnent
Today is my first workout with the trap bar I just bought let's go!!!!💪🏻🇺🇸
Perfect exercise for me.. Traps response is great
Well definitely give it a shot after I’m done with cable shrugs
I need to buy one of these bars, literally no gym in my town has it I checked every single one.
I always hit my balls doing barbell shrugs and quite firmly connect with my tip the other day. Had to finish the set.
Alex you should do a vid on weighted planks and how do effectively and make good progress on them.
Interesting video. I will definitely try it out in my next neck and trap training and see the difference for me if they are comparable or better than power shrugs with a barbell.
Literally did this early today. On my volume day.
You have reinvented the high pull. With another bar. But its good to know trapbar works aswell.
I just realized it's name a "Trap bar" for Traps, I always thought because your traped inside the thing, I feel stupid,
Love your shit bro!
These WRECK my traps. These work.
I've been training my traps since I started lifting, but after doing 2 sets of this shit my traps were sore as hell the next day, absolutely crazy
If someone notice this and comment sorry for repeating I but Scott style cheat and recover is heavy weight at the beginning with concentric cheat and slow negative not the other way around. As far the trap bar power shrugs goes yes they are super cool exercise for overloading and building the traps. However that machine that your gym has for shrugs is even better in my opinion. In one of your recent videos you've tried I and don't like it but when you do it standing and hold lower handles it super easy to do power and strict shrugs. What I like that loading the plates is so easy. Try holding the lower handles being on your feet and see how it feels.
I love traps............wait
Just in time for a workout
Damn that back looks great
Pause
Farmers Walks/Holds! Same concept but also trains core stability at the same time.. 2 for 1 deal. Also Zercher shrugs/holds.
Trap bar is honestly good for so many things, not to mention it's safer as well :)
Yeah thats why athletes prefer the Hex bar.
do you usually keep the reps low with the power shrugs? or do you ever go for higher rep burnout sets?
Have you ever tried the reeves deadlift for traps?
I wish my gym had one of those.
They dont even have a rack tower, but 3 benchpress benches..
Yo Alex, absolutely LOVING your advice about traps (mine are absolutely bigger). I gotta ask though, you said that reverse barbell lunges are amazing for glutes. Should I be doing high weight low reps are low weight high reps?
Thanks a million bro, you are awesome
Rapid is the key boys and girls, nothing beats it. But go all way down get stretch then pump them out, perfect rep each time, same for calves.
Heavy trap bar power shrugs WITH bands
can you do a power shrug with resistance bands?
Great video as ever. Sorry if you mentioned this in the vid but what rep range would you do on these
This is the only way I really feel shrugs working.
If you hate your thumbs you could use hook grip on a straight bar.
which of the 2 variations do you record? pausing after each shrug or rapid?
should one try to keep their shoulders retracted when doing these? Cause even if it's neutral grip, it can still protract with heavy weights.
My favorite style is zercher shrug because it doesn't impact my rowing and deadlift recovery.
Severely underrated/unknown exercise. Zercher anything is the best way to build upper back/traps
Dan S i just did zercher squats for the first time ever yesterday and my upper back and traps and legs are completely fried
Jonathan Contreras welcome to the zercher squad! Try zercher box squat as well. Amazing exercise
@@dans1454 I liked zercher deadlifts from the floor for a little while but I eventually just didn’t end up liking it because of the stress of heavy weight on the crooks of my elbows.
What type of weight should we expect to build up to, relative to 1rm trap deadlift?
Alex you are so awesome lol
bcs of you i got traps af thanks brother ❤️
Benefits of high pulls without the technical side
How many reps and sets do you recommend Alpha ?
If I don't have a trap bar in my gym can I do the same thing on that seated trap machine standing up?
Hi Alex what would be a good set n rep range for this power style...! Cheers 👍
Do you suggest just starting w one plate?? Or go up as needed?
Alex can you give advice to those who can’t deadlift that much how to get it off the floor?
isn't it harder to control the eccentric with the bounce?
I wish they had this at my gym 😩
Looking bear mode with that shirt 👌🏻
What if my commercial gym doesn't have ANY trap bar and I have to chose between Olympic bar and a strange machine that mimic a trap bar for RDL ?
Nice video. But on a high frequentie program. You will get so much fatigue that it will be counterproductive. Specially when you squatting en deadliftiing of some form
Yo Alex, could flys have some carryover to the bench press? Especially when the arms are kinda bent?
Because I notice that it starts looking like a bench press at that point.
To be honest, I still have some misgivings about loading the traps. I guess it is just fear of injury. Which exercises hit the traps without loading them by themselves? Or perhaps loading them in such a way as the force isn't transferred through the neck. Or am I just being wishful?
I think I read somewhere about bad shrugs leading to neck injury.
Power shrugs are badass af.. Never really could do more than 4plates bc it would fuck up my lower back..until I realised that its really key to keep the bar as close to your body as possible.. now I understand why some guys complain about the bar hitting their balls lol..so no leaning forward.. the swing portion comes from the legs, with a straight back.. now after this technique fix Im at 6,5plates/280kg for 8-10reps.. do your power shrugs, they will build your traps like no other
And snatch grip high pulls are great too.. atm they give me even more soreness in my traps than shrugs.. with less than half the weight
I only have dumbells bro so farmers and power shrugs . I can't do back would be awesome
Hey Alex this is my question for your next q and a video
Does masturbation or sex affect muscle growth? Is it safe if we do it 3 to 4 times in a day.
GET THE STRAP
Hey destined alpha
Lemmie know how handstand shrugs, weighted handstand shrugs and one arm handstand shrugs help in the case of upper trap dev.
Peace
Nice video btw, just wanted to know how the cali substitutes perform aga8nst weights.
Peace again.
How many sets and reps should I do and how many times a week?Thanks in advance!
For someone who can only buy one, which is better? Barbell or trap bar for deadlifts, I’d like to build traps and mass, legs aren’t as big of a concern for me, which bar should I get?
I wish my gym had a trap bar... 😤😤😤
How do one unracks the weight if he cannot deadlift it