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.
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.
@@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.
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!
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.
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.
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.
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
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 wonder... I get headaches doing shrugs. But I've always done them pretty light and with a squeeze. I wonder if doing them this way, with more of a stretch, actually helps my headaches by stretching the traps out more?
Cameron Gormley - I tried doing an Iron Marathon. Start of with 1 rep, then 2, then 3 etc all the way up to 20 reps. Trust it’s more brutal than 10x10. MORE BRUTAL. You can try it with any compound movement.
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.
I see other people doing these by using their hips for the momentum, not the knees. Thoughts? I've been using my knees and it feels great, but tempted to try the other way.
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.
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.
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.
These look great! Damn LA fitness doesnt have the trap bar. Oh well, im going to try cheat shrugs overhand grip next week. Used to experience a lot of neck pain with rackpulls.. have you experienced neck pain?
Is there a reason why, at the point of contraction, you have your shoulders forward, i.e. non-squeezed shoulderblades? I'm asking, because I saw in an athlean x video him saying that you should pull up and back when doing shrugs, not just straight up.
No need to bring them back. I think that works fine with lighter loads (db + plates usually) and volume, but I don't recommend it for power shrugs specifically.
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
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've got knee issues so I try and limit the knee bend, I'm currently doing trap bar power shrugs with a big 25kg bumper plate under the plates to raise it up a bit.
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
How long did it take to grow?
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 🏠.
my favorite is power shrug with a squeeze at the top and 3-5 second eccentric, really gets a lot of quality work in
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
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?
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
Great cinematography Alex! The extra effort of closeups, angles and editing makes the video look that much better.
The shrugs i make when my parents ask me difficult questions work the best for me
Clean editing brother
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 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.
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!
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
Love it. Ordering a trap bar ASAP. Also plan to do deadlifts with it instead of conventional.
Fantastic to hear
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
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.
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.
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 👁
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
I did these yesterday for the 1st time and my traps are sore as shit today. Good Stuff!
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.
When it comes to my traps and back. Weighted stretch is easily king. Thank you Alex. You’re the man. Love from New Zealand 🇳🇿
Can't remember the last time I've done a shrug
you must be really smart
@@38Fanda underrated comnent
I agree the day after doing power shrugs is ruthless.
Respect for getting straight to the point. keep it simple and good luck with u channel
Hey Alex your back has made great progress since my break from UA-cam!
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
I always hit my balls doing barbell shrugs and quite firmly connect with my tip the other day. Had to finish the set.
That's what I do when people ask why I'm always in my room and never out with friends.
you really are the king of youtube fitness
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 just realized it's name a "Trap bar" for Traps, I always thought because your traped inside the thing, I feel stupid,
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 need to buy one of these bars, literally no gym in my town has it I checked every single one.
Damn that back looks great
Pause
I wonder... I get headaches doing shrugs. But I've always done them pretty light and with a squeeze. I wonder if doing them this way, with more of a stretch, actually helps my headaches by stretching the traps out more?
Update, no headaches and my traps are blowing up. Super sore, but a bearable sore. Unlike the strict shrugs.
I usually get a migraine and a stiff neck the day after shrugs. I'm gonna start using the trap bar as well.
how do you actually know for a fact that the weighted stretch is key? It may differentiate between each person, won't it ?
Watch ua-cam.com/video/z3Qh9ZfmVSc/v-deo.html&index
Thanks, Alex. Super helpful, as always.
10x10 115lb strict ohp on my youtube channel, I weigh 146lb now and as strong as I was at 167lb, time to lean bulk at the end of this month.
That's stupid strong for your weight man
@@AlexLeonidas thanks a lot man :D
10x10 is brutal, I got sore just by thinking about it.
@@3Runner95 haha yeah man its very draining
Cameron Gormley - I tried doing an Iron Marathon. Start of with 1 rep, then 2, then 3 etc all the way up to 20 reps. Trust it’s more brutal than 10x10. MORE BRUTAL. You can try it with any compound movement.
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.
You have reinvented the high pull. With another bar. But its good to know trapbar works aswell.
do you usually keep the reps low with the power shrugs? or do you ever go for higher rep burnout sets?
Completely fantastic video! Awesome work. 💪
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.
You can do it on rings if you're in an inverted position and then you pull yourself up with your traps
So much to do with rings
@@AlexLeonidas the only limit is your creativity
Alex you should do a vid on weighted planks and how do effectively and make good progress on them.
I completely agree
Thanks Alex, another great instructive video!
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.
Farmers Walks/Holds! Same concept but also trains core stability at the same time.. 2 for 1 deal. Also Zercher shrugs/holds.
Your last sentence says everything man, you're right!
Hi Alex what would be a good set n rep range for this power style...! Cheers 👍
Scott Herman's "Cheat and recover" approach is to do the cheat reps FIRST and THEN strict reps (that's the "recover" part). You said the opposite.
Ah my bad. Either way that's awesome
I see other people doing these by using their hips for the momentum, not the knees. Thoughts? I've been using my knees and it feels great, but tempted to try the other way.
Today is my first workout with the trap bar I just bought let's go!!!!💪🏻🇺🇸
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.
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.
Constantly shrugged shoulders due to emotional trauma are enough for me.
Nice
how do you load it though you technically need to be able to deadlift the weight ur gonna shrug since it cant be lifted to a surface like barbell
I don't have this
Using cable machine will have similar effect I assume
Bro your traps are a 10/10 that’s why I only take advice on trap hypertrophy from you G
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.
Well definitely give it a shot after I’m done with cable shrugs
100% agree with this
These look great! Damn LA fitness doesnt have the trap bar. Oh well, im going to try cheat shrugs overhand grip next week.
Used to experience a lot of neck pain with rackpulls.. have you experienced neck pain?
Used to before I started direct neck training, after that never got pain again
@@AlexLeonidas thanks for the advice!! Will add that into my routine on off days.
Great vid. Thanks 👍🏻
isn't it harder to control the eccentric with the bounce?
Perfect exercise for me.. Traps response is great
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 ?
Have you ever tried the reeves deadlift for traps?
can you do a power shrug with resistance bands?
Is there a reason why, at the point of contraction, you have your shoulders forward, i.e. non-squeezed shoulderblades?
I'm asking, because I saw in an athlean x video him saying that you should pull up and back when doing shrugs, not just straight up.
No need to bring them back. I think that works fine with lighter loads (db + plates usually) and volume, but I don't recommend it for power shrugs specifically.
@@AlexLeonidas ok i understand, thanks for the reply. Your traps are looking sick by the way!
How many reps and sets do you recommend Alpha ?
Shrugs
And what if I don’t have a trap bar?
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.
totally agree, its in the name ! awesome video again!
If I don't have a trap bar in my gym can I do the same thing on that seated trap machine standing up?
Great video as ever. Sorry if you mentioned this in the vid but what rep range would you do on these
I dont have a trap bar at the gym :(
How do one unracks the weight if he cannot deadlift it
Hey Alex, what’s your opinion on using a trap bar for deadlifts instead of a barbell, don’t they both work the same muscles?
More quads vs hams
Alex can you give advice to those who can’t deadlift that much how to get it off the floor?
Dope video man.
Heavy weighted shugs + High reps = Big Traps
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
I wish my gym had one of those.
They dont even have a rack tower, but 3 benchpress benches..
Why not use dumbbells then?
Do you suggest just starting w one plate?? Or go up as needed?
Benefits of high pulls without the technical side
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?
What about trap bar rows?
Can Do with bands?
how do you set it up with weights you cannot deadlift oft the ground ? i mean when it doesnt fit in a squat rack
Use blocks
I've got knee issues so I try and limit the knee bend, I'm currently doing trap bar power shrugs with a big 25kg bumper plate under the plates to raise it up a bit.
How many reps and sets tho
I love traps............wait
Reeves shrug is virtually the same as trap bar shrug except it places higher load on lateral delt so surely better??
Grip is a major limiting factor, I would never compare that to a trap bar shrug. It's also too wide for many
Damn I’m about to hit the bear mode physique. I don’t think I will ever get my abs to show lol and I’m already losing to much weight anyway