Power Shrugs
Power Shrugs are a compound exercise and primarily target the upper trapezius muscles. To a lesser degree, they also work the deltoids and the muscles of the upper back.
Equipment
Barbell
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
Power Shrugs are a dynamic and explosive variation of the traditional shrug exercise, designed to enhance upper trapezius development and overall upper body power. By incorporating a powerful hip drive and rapid shoulder elevation, this movement not only targets the trapezius muscles but also engages the posterior chain, including the glutes, hamstrings, and lower back. Ideal for athletes and lifters aiming to improve their strength and hypertrophy, Power Shrugs can significantly contribute to better posture, increased shoulder stability, and enhanced performance in other compound lifts. This exercise is particularly beneficial for those looking to break through plateaus and add a new dimension to their upper body training regimen.Execution
How to Execute Power Shrugs
Setup
- Stand with your feet shoulder-width apart.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your arms fully extended and let the barbell hang in front of your thighs.
- Engage your core and maintain a neutral spine.
Execution
- Begin by bending your knees slightly and hinging at the hips, lowering the barbell to just above knee level.
- Explosively extend your hips and knees, driving the barbell upward.
- As the barbell reaches hip level, shrug your shoulders as high as possible.
- Keep your arms straight throughout the movement; the power should come from your hips and shoulders.
- Hold the top position for a brief moment, squeezing your traps.
Finishing
- Lower the barbell back to the starting position in a controlled manner.
- Reset your stance and prepare for the next repetition.
- Repeat for the desired number of reps.