Overhead shrugs are an exceptional trap builder and a great way to increase your capacity to hold loads at arms length.
Overhead Shrug
- Hold the bar overhead as if you'd just completed a shoulder press. A wider grip works best.
- Stretch your traps by bringing your shoulders down. Keep the arms locked and the bar overhead. The trunk must be kept tight.
- Bring the shoulders up by contracting the traps. The shoulders must go up in a straight line. Hold the highest position for two seconds.
As part of a shoulder or trap workout, use this as a finisher for higher reps, around 20.
related posts
Old School Soldier
Sometimes it's really interesting to dig into the microscopic details of training and nutrition, to dissect the body of academia and examine every little study. That's how we learn things. That's how we refine the science that later helps us get bigger and stronger and leaner.
The Smart Lifter's Guide to Recovery Weeks
Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.
Build 360 Degree Strength
Take the flexibility test, then use a unique exercise to build strength in new body positions. Your squat and deadlift will thank you.
You Don't Know Jack About Your Back
A muscle-numbing routine for the most spectacular, but often most-neglected body part.