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T-Cell Alpha
 
Alpha Cell Roundtable #6- Shoulders
 

Tatsu
Level 1

Join date: Dec 2007
Location: Holland
Posts: 877

Here it is. =)

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WestCoast7
Level 1

Join date: Aug 2009
Location: California, USA
Posts: 5070

^^^Awesome Tatsu, thanks for taking the time to put that up. I'm going to give it a try tomorrow morning.

Everyone in your gym works out insanely fast as well...everyone doing cocaine there or what?

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DeltaOne
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Join date: May 2010
Location:
Posts: 1555



This can be done with DBs.

There is no better exercise to burn the shit out of your traps. This is gonna replace shrugs in my book.

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WestCoast7
Level 1

Join date: Aug 2009
Location: California, USA
Posts: 5070

DeltaOne wrote:
This can be done with DBs.

There is no better exercise to burn the shit out of your traps. This is gonna replace shrugs in my book.


It looks epic, but from the range of motion it looks like it would contribute to shoulder impingement, as it's very similar to an upright row or a dip (obviously in reverse). Thoughts?

I hate to be a little girl about impingement, but that's what happens when you have a separated shoulder that healed a little funky.

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hlss09
Level 3

Join date: Jun 2010
Location: California, USA
Posts: 2356

Delta, that looks like it would really torch the traps!

I've been having great growth with 2 warm up sets of shrugs, one all out blast, then 1 set of 3 second holds. Yesterday I did:

BB Shrugs (with straps obvi)
225 x 10
315 x 10
425 x 10 (PR)
225 x 12 w/ 3 sec holds at top

Today my traps/upper back area feels really sore. I like mixing up heavy weight with holds/contractions for traps.

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DeltaOne
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Join date: May 2010
Location:
Posts: 1555

WestCoast7 wrote:
DeltaOne wrote:
This can be done with DBs.

There is no better exercise to burn the shit out of your traps. This is gonna replace shrugs in my book.


It looks epic, but from the range of motion it looks like it would contribute to shoulder impingement, as it's very similar to an upright row or a dip (obviously in reverse). Thoughts?

I hate to be a little girl about impingement, but that's what happens when you have a separated shoulder that healed a little funky.


I think the ROM is actually too short to contribute to an impingement. I believe this movement would be something in between shrugs and upright rows.

The problem with upright rows is that we usually pull the bar to chest level and close to the sternum, that's then part that usually causes trouble ( I think CT addressed this once, I may be mistaken, but he said that if the bar were to be pulled up a bit farther away from the sternum, then the movement wouldn't be so unnatural ).

With shrugs we don't get arm movement, and the ROM is stupidly short which IMO, doesn't make it a very effective exercise once you get stronger on it, and even the little cheat can render the motion even more ineffective. I've shrugged up to 600lbs and I still don't have neck high traps.

Anyway, back to Drag Rows. I do agree that if using a trap bar ( wide grip ), then it might contribute to shoulder impingements, but if we use DBs ( or that yellow yoke thing they sell on EFTS) then grip width becomes shorter and the movement less awkward, that was how the old school crowd did them anyway. Since you only bring the DBs up just above the hips, I don't think there's enough Rom to cause and injury or aggravate anything.

I must also comment I find this exercise more effective if lighter weight is used. Going heavy on this exercise just transforms it into a shrug. Another reason I don't think the movement would cause injury. But someone more knowledgeable than me might wanna chime in ?


You can try it out with something like 45lbs for reps and see if it works for you :)
Let me know how it worked if you decided to give it a try.

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WestCoast7
Level 1

Join date: Aug 2009
Location: California, USA
Posts: 5070

DeltaOne wrote:
WestCoast7 wrote:
DeltaOne wrote:
This can be done with DBs.

There is no better exercise to burn the shit out of your traps. This is gonna replace shrugs in my book.


It looks epic, but from the range of motion it looks like it would contribute to shoulder impingement, as it's very similar to an upright row or a dip (obviously in reverse). Thoughts?

I hate to be a little girl about impingement, but that's what happens when you have a separated shoulder that healed a little funky.


I think the ROM is actually too short to contribute to an impingement. I believe this movement would be something in between shrugs and upright rows.

The problem with upright rows is that we usually pull the bar to chest level and close to the sternum, that's then part that usually causes trouble ( I think CT addressed this once, I may be mistaken, but he said that if the bar were to be pulled up a bit farther away from the sternum, then the movement wouldn't be so unnatural ).

With shrugs we don't get arm movement, and the ROM is stupidly short which IMO, doesn't make it a very effective exercise once you get stronger on it, and even the little cheat can render the motion even more ineffective. I've shrugged up to 600lbs and I still don't have neck high traps.

Anyway, back to Drag Rows. I do agree that if using a trap bar ( wide grip ), then it might contribute to shoulder impingements, but if we use DBs ( or that yellow yoke thing they sell on EFTS) then grip width becomes shorter and the movement less awkward, that was how the old school crowd did them anyway. Since you only bring the DBs up just above the hips, I don't think there's enough Rom to cause and injury or aggravate anything.

I must also comment I find this exercise more effective if lighter weight is used. Going heavy on this exercise just transforms it into a shrug. Another reason I don't think the movement would cause injury. But someone more knowledgeable than me might wanna chime in ?


You can try it out with something like 45lbs for reps and see if it works for you :)
Let me know how it worked if you decided to give it a try.


Will do. I notice I get the best trap workout simply from farmers walks, so I'll stick with DB's for the exercise you recomended and see how it goes. I'll update as it goes.

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Achilles of war
Level 2

Join date: Jun 2008
Location: Florida, USA
Posts: 1156

Jump in.. do you do any oly lifts such as cleans?

Of course there are so many ways to hit traps, but Ive notice my traps gaining size quicker with my added hang cleans and power cleans.

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WestCoast7
Level 1

Join date: Aug 2009
Location: California, USA
Posts: 5070

Achilles of war wrote:
Jump in.. do you do any oly lifts such as cleans?

Of course there are so many ways to hit traps, but Ive notice my traps gaining size quicker with my added hang cleans and power cleans.


I can't do any oly lifts as a result of herniating two discs in college. DLing is about it.

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