I have just recently changed from Bodybuilding to Powerlifting/Strongman and yours was the first video I saw in relation to the Power Shrug. I watched a few others but they are a joke compared to yours. I will be using your style for them since it's the only proper form on these I've found on youtube. Great work mate :)
Hey man, do you ever perform power cleans? And if you do, have you noticed increases in weight on your power clean after doing power shrugs for a while? I've been stuck on weight progression on cleans, and I was wondering if performing power shrugs would be beneficial in increasing my weight. If you could offer tips on that, i would appreciate it, but one way or another, great video.
I power shrug the same weight without the belt and wrist straps! My grip strength for grappling is getting deadly. I chalk up really well and use a double overhand grip.
hey man, great vid, Form and Execution. i didnt know you could add a pop to the exercise and make it a explosive movement. (i know that's not smart to admit) Keep it up. Ill be watching your vids alot.
Thank you for your positive comments and thanks for watching. Yes, you can add a little explosiveness, generated from your legs to help move the weight. This is why we can power shrug more than a regular strict shrug. This also applies to other exercises, like the Push Press vs strict standing military press. I believe both have a part in a training program. Surprisingly, many gym-goers do not even know what a power shrug is.
You're one strong dude.. - that's for sure. And the form is perfect, those shrugs look every bit like a powershrug is supposed to look. I have'nt done those, for quite a while, but you just sold them straight back to me. There on the menu for my next trapz-workout. Thanx for great vid!
Thanks bro. It's shocking that so many gym dudes do not know what power shrugs are, and I get weird looks when I do them, but I don't care. I haven't actually done these in a couple years or so, but I recently started doing them again. That's good you are doing them also--your traps are gonna be hurting for a long time, haha!
I started doing these last week after seeing this video. I started at 315 lbs and went up to 3x10 for 365 lbs this week, with a 440 lb deadlift. How much weight do you shrug compared to your dead? Also surprised you didn't seem at all winded after you set... my sets today really kicked my ass.
Yo! Yeah, I would think strict BB shrugs (with even a possible pause on top/bottom) would be better suited for muscle size/hypertrophy gains. The Power Shrugs, being more ballistic and quick is best suited more for power/strength training. Thanks for your comments dude.
I disagree. I think power shrugs, for reps, would build much more tension in the muscle than regular shrugs, and increase size and strength at the same time.
@iron619 not entirely true. you have probably found out by now (by looking in the mirror if you continued to do these) that you look like a motherfucking viking of old by doing power shrugs. Thus more hypertrophy. I have been doing them for a while and I looked in the mirror the other day. I was AMAZED at how much my traps have grown. There is nothing better than looking like Takeo Spikes after doing these for a while.
@iron619 not entirely true. you have probably found out by now (by looking in the mirror if you continued to do these) that you look like a motherfucking viking of old by doing power shrugs. Thus more hypertrophy. I have been doing them for a while and I looked in the mirror the other day. I was AMAZED at how much my traps have grown. There is nothing better than looking like Takeo Spikes after doing these for a while.
@iron619 not entirely true. you have probably found out by now (by looking in the mirror if you continued to do these) that you look like a motherfucking viking of old by doing power shrugs. Thus more hypertrophy. I have been doing them for a while and I looked in the mirror the other day. I was AMAZED at how much my traps have grown. There is nothing better than looking like Takeo Spikes after doing these for a while.
Hello there sir. I am a 16 year old weightlifter... Bench 250 Squat 405 Hex 615... weigh 185 pounds... I have one thing about weightlifting that I do not undertsand because of the way I was taught and it is Power Shrugs. I was always taught to hold the shrug for 2 seconds... All the videos I see just jump it fast like you do... Is there one certain way to do them? Thank you, Adams.
Hey dude, you mentioned you were a weightlifter--do you mean you train in the Olympic Lifts? Anyway, I have never read any literature saying you have to do hold the shrug for a certain period of time. I think this is all up to the individual and their preferences. For me, I don't see how holding the top will really benefit me in terms of creating more power. I'm sure that if I did hold the shrug for 2 seconds, my traps would be more sore though.
Hey budy. I wasn't sure if there was a specific way. I have a video of me doing 500 6 times with a hold of 2 seconds at the top. Today I experimented with 500 pounds doing 10 fast reps or 5 reps with a 2 second hold and the 2 second hold was definitely harder and seemed to burn much more. And as for me being a weightlifter I use the average iron plates 45s and what not nothing special. Olympic barbell weights. I have been doing it for 4 years in a tiny town. Thanks for the reply bud!
Yeah, I checked out your videos.; pretty strong for your age. I use the same trap bar deadlift as well. Didn't mean to sound confusing, but I misunderstood you when you said you were a weight lifter; when I asked if you trained in the Olympic Lifts, I meant if you train specifically for power cleans, snatches...etc.
Ahh I lift 5 days a week for about 2 hours each time. I do absolutely everything from Hex to run LoL. Thanks for the responses budy =P Keep up your good work as well!
hey man, the pausing @ 2 seconds is a bodybuilding thing. i think its primarly used to increase TUT(time under tension) for greater hypertrophy, but it just tires you out quicker w/ heavier weights. the power shrug is meant to overload the shoulders a lil bit more by using your legs to lift as well to get more weight, its also great for power/strength as opposed to hypertrophy. it doesn't hurt to pause, but if you are lifting explosively, the goal is to lift as quickly as possible.
dude, i give you tons of credit, especially with out those straps 99% people use for heavy weight!
I am curious though, kind of random, can heavy power shrugs build grip in your forearm, maybe even size? I dont use straps but i have pretty strong grip, could be stronger though. thanks!
Umm, he was doing straps bro. And yes they can, if you don't use straps, but the best way to increase grip is through hand strengtheners like the Captain of Crush series. Look into them, they're amazingly effective.
Iron619,pls check my video ("power shrug 396"). Im only 5'3 and 135lbs. I can now do 440lbs (no video on this one yet). pls tell me how to improve my own power. Im trying to do make a world record in my weight division.Tnx man
I saw your video dude. It is tagged as a "Power Shrug". In order for it to be a power shrug, the movement must start with the legs generating the momentum. In your case, you didn't use any legs, so it must be considered a regular shrug. Also, with shrugs, you must elevate your shoulders more than an inch or two. Normally, lifters don't do 1RM on regular shrugs.
Also, to increase your strength, I recommend you do a few sets of 5 reps, but probably reducing weight so you can increase the ROM (Range of Motion) on those shrugs. Basically, your scapula must move up and down a bit more.
I see your video gets a lot of the same ignorant trash mine does.
You actually have very good form; notice how he does not sway forward or back and controls the weight very well. He also bends at the knees and not back (ouch?) and even so not excessively. Also note he does not rest the weight at any point; he maintains a constant tension.
These are by far one of the most effective exercises both for explosiveness, power, and mass.
Thanks for your comments dude. Originally, I was surprised to see that lots of people out there never knew what a power shrug was. I agree though, they are killer for trap development and to build power. I think it helps my deadlifts a little, too.
I will send you a message that will contain a very helpful link regarding power shrugs.
Also, read my caption about the video and some of the other responses...
Definitely not cheating here, nor is it too heavy. This is exactly how they are executed, similarly to what Push Presses are to Standing Strict Military Presses. I'm surprised that lifters out there haven't tried this shrug variant.
Give them a try sometime-it will beat up your traps.
Well man, I think they both have their advantages. Personally, I think both strict BB Shrugs and Power Shrugs should be utilized, at the very least for variety-sake. If I were to do bodybuilding, I would probably focus more on strict BB Shrugs with a pause on top and bottom, but I'm mainly looking to increase strength and power. I tried doing Shrugs from behind but my arse gets in the way. Another variant would be do to neutral grip dumbbell shrugs-DBs on the side.
I actually did a set of 10 at 500 yesterday on regular shrug which a lot tougher to do than power shrugs. I'll try these later today. I'll bet I can get A LOT more using my legs too.
Awesome. I have been doing the same excercise, and have had a similar gain on my deadlift. Forget what all of those 185 pound bitches say man. Until they can pick up 585 pounds and power shrug it, then they have no idea what it takes to do it. Good work man!!
Sweet dude, glad you are liking these man. This exercise really kills my traps (from the overloading principle POV), and my deadlifts have gone up as well. lol, I find some of these comments on this site pretty funny, largely because it shows that there are many lifters out there that truly don't know how to train. Oh well dude; we just gotta keep doing what we're doing and get stronger!
I hear that it helps out a lot of lifters on their deadlift too. For me, power shrugs are pretty exhausting, so I don't do them that often, besides loading and unloading all the plates gets old, lol. Thanks bud.
How are these rows when my torso is virtually vertical throughout the execution? Power Shrugs only differ from regular Shrugs because you use some leg drive to get the barbell moving. It's like a Push Press and Standing Strict Military Presses for shoulders--you use your lower body to initiate the movement. Are you saying that Push Presses are ineffective as well?
Oh, and it's very effective. My deadlifts went up 25+ lbs in a matter of months since incorporating this exercise.
Hey dude, thanks for your comments. Some people like "bigroger" are just unaware of some exercises, and only know things they read about in flex magazine; it's all good though. Even up to a year ago, I had no idea what power shrugs were, and also thought it was bad form. We learn as we grow in the gym.
Thanks dude. I've only done this exercise a handful of times too, so I'm still relatively new to them. I think you will like these man! Regarding powerclean and/or hang cleans max, my form and technique still needs a ton of work before I try a real heavy max effort on them, so I don't know my max numbers of those lifts (not a oly lifter), but I plan on working on these two lifts more and more, so hopefully I'll have an answer for you in a few months!
Random question, does this help with posterior chain explosiveness? i.e. improve sprinting or jumping ability?
latchbox 4 months ago
I just found out about the power shrug.. It was a revelation! Never had this soar traps..
BeatsBySten 10 months ago
Holy shit dude, that's so alpha. I would murder myself. I'm gonna try these today.
MrDakotaThunder 1 year ago
I have just recently changed from Bodybuilding to Powerlifting/Strongman and yours was the first video I saw in relation to the Power Shrug. I watched a few others but they are a joke compared to yours. I will be using your style for them since it's the only proper form on these I've found on youtube. Great work mate :)
festyfestiva 1 year ago
can u explain what the long straps are for. is it the same as using the velcro wrist straps to protect the wrist or is it something else?
TheHazcam 1 year ago
Hey man, do you ever perform power cleans? And if you do, have you noticed increases in weight on your power clean after doing power shrugs for a while? I've been stuck on weight progression on cleans, and I was wondering if performing power shrugs would be beneficial in increasing my weight. If you could offer tips on that, i would appreciate it, but one way or another, great video.
StarFox175427 1 year ago
I power shrug the same weight without the belt and wrist straps! My grip strength for grappling is getting deadly. I chalk up really well and use a double overhand grip.
soetebeer 1 year ago
nice job but is it good im 14 130lbs and i can power shrug 225 6 times?
redrussian12 1 year ago
hey man, great vid, Form and Execution. i didnt know you could add a pop to the exercise and make it a explosive movement. (i know that's not smart to admit) Keep it up. Ill be watching your vids alot.
proudmamma06wifey08 1 year ago
@proudmamma06wifey08
Thank you for your positive comments and thanks for watching. Yes, you can add a little explosiveness, generated from your legs to help move the weight. This is why we can power shrug more than a regular strict shrug. This also applies to other exercises, like the Push Press vs strict standing military press. I believe both have a part in a training program. Surprisingly, many gym-goers do not even know what a power shrug is.
iron619 1 year ago
You're one strong dude.. - that's for sure. And the form is perfect, those shrugs look every bit like a powershrug is supposed to look. I have'nt done those, for quite a while, but you just sold them straight back to me. There on the menu for my next trapz-workout. Thanx for great vid!
babubabumand 1 year ago
@babubabumand
Thanks bro. It's shocking that so many gym dudes do not know what power shrugs are, and I get weird looks when I do them, but I don't care. I haven't actually done these in a couple years or so, but I recently started doing them again. That's good you are doing them also--your traps are gonna be hurting for a long time, haha!
iron619 1 year ago
This is a great exercise. Do this plus Deadlifts and neck work with a headstrap to build the "yoke".
unlockthepower 2 years ago
After you do powershrugs, look in the mirror after a month and your jaw drops - you will never do strict shrugs again. Ever.
celconicuzn 2 years ago 11
@celconicuzn I hope you are right or I will have to find you and kill you. (joking) ;)
hatingforglory 7 months ago
I started doing these last week after seeing this video. I started at 315 lbs and went up to 3x10 for 365 lbs this week, with a 440 lb deadlift. How much weight do you shrug compared to your dead? Also surprised you didn't seem at all winded after you set... my sets today really kicked my ass.
klir2m 2 years ago
this guy's badass... the bar looks like it's gonna snap in half from the weight on each side :)
jeffbrister2004 3 years ago
does it matter if i use one of those 15kg bars or 45 pounds bar because i tryed both it seems like the 45 pound one is lighter than using a 15kg
jjblingblang 3 years ago
lol what weigh's heavier..a ton of stone or a tone of feathers?
hayden0790 2 years ago
Looks more like a regular strength exercise and not hypertrophy? Am i wrong? Currently I'm doing the normal shrugs. But damn you are strong!! :)
lalalaboy27 3 years ago
Yo! Yeah, I would think strict BB shrugs (with even a possible pause on top/bottom) would be better suited for muscle size/hypertrophy gains. The Power Shrugs, being more ballistic and quick is best suited more for power/strength training. Thanks for your comments dude.
iron619 3 years ago
I disagree. I think power shrugs, for reps, would build much more tension in the muscle than regular shrugs, and increase size and strength at the same time.
universatile 2 years ago
@iron619 not entirely true. you have probably found out by now (by looking in the mirror if you continued to do these) that you look like a motherfucking viking of old by doing power shrugs. Thus more hypertrophy. I have been doing them for a while and I looked in the mirror the other day. I was AMAZED at how much my traps have grown. There is nothing better than looking like Takeo Spikes after doing these for a while.
levigarret 1 year ago
@iron619 not entirely true. you have probably found out by now (by looking in the mirror if you continued to do these) that you look like a motherfucking viking of old by doing power shrugs. Thus more hypertrophy. I have been doing them for a while and I looked in the mirror the other day. I was AMAZED at how much my traps have grown. There is nothing better than looking like Takeo Spikes after doing these for a while.
levigarret 1 year ago
@iron619 not entirely true. you have probably found out by now (by looking in the mirror if you continued to do these) that you look like a motherfucking viking of old by doing power shrugs. Thus more hypertrophy. I have been doing them for a while and I looked in the mirror the other day. I was AMAZED at how much my traps have grown. There is nothing better than looking like Takeo Spikes after doing these for a while.
levigarret 1 year ago
@iron619 i do it this way too, i like it alot better, 18yrs old and im at 500, i wanna do this fucken soon!! u pump me up big time!
MrISNUGGIEI 1 year ago
Hello there sir. I am a 16 year old weightlifter... Bench 250 Squat 405 Hex 615... weigh 185 pounds... I have one thing about weightlifting that I do not undertsand because of the way I was taught and it is Power Shrugs. I was always taught to hold the shrug for 2 seconds... All the videos I see just jump it fast like you do... Is there one certain way to do them? Thank you, Adams.
Weightlifter791 3 years ago
Hey dude, you mentioned you were a weightlifter--do you mean you train in the Olympic Lifts? Anyway, I have never read any literature saying you have to do hold the shrug for a certain period of time. I think this is all up to the individual and their preferences. For me, I don't see how holding the top will really benefit me in terms of creating more power. I'm sure that if I did hold the shrug for 2 seconds, my traps would be more sore though.
iron619 3 years ago
Hey budy. I wasn't sure if there was a specific way. I have a video of me doing 500 6 times with a hold of 2 seconds at the top. Today I experimented with 500 pounds doing 10 fast reps or 5 reps with a 2 second hold and the 2 second hold was definitely harder and seemed to burn much more. And as for me being a weightlifter I use the average iron plates 45s and what not nothing special. Olympic barbell weights. I have been doing it for 4 years in a tiny town. Thanks for the reply bud!
Weightlifter791 3 years ago
Yeah, I checked out your videos.; pretty strong for your age. I use the same trap bar deadlift as well. Didn't mean to sound confusing, but I misunderstood you when you said you were a weight lifter; when I asked if you trained in the Olympic Lifts, I meant if you train specifically for power cleans, snatches...etc.
iron619 3 years ago
Ahh I lift 5 days a week for about 2 hours each time. I do absolutely everything from Hex to run LoL. Thanks for the responses budy =P Keep up your good work as well!
Weightlifter791 3 years ago
hey man, the pausing @ 2 seconds is a bodybuilding thing. i think its primarly used to increase TUT(time under tension) for greater hypertrophy, but it just tires you out quicker w/ heavier weights. the power shrug is meant to overload the shoulders a lil bit more by using your legs to lift as well to get more weight, its also great for power/strength as opposed to hypertrophy. it doesn't hurt to pause, but if you are lifting explosively, the goal is to lift as quickly as possible.
fatnolefan86 3 years ago
Thanks brotha! Power shrugs really kill my traps , and I like to do them every now and then.
The people who think this is wrong are simply unaware...
iron619 3 years ago
dude, i give you tons of credit, especially with out those straps 99% people use for heavy weight!
I am curious though, kind of random, can heavy power shrugs build grip in your forearm, maybe even size? I dont use straps but i have pretty strong grip, could be stronger though. thanks!
muscltech9798 3 years ago
Umm, he was doing straps bro. And yes they can, if you don't use straps, but the best way to increase grip is through hand strengtheners like the Captain of Crush series. Look into them, they're amazingly effective.
ABCDEFR 2 years ago
Nothing will build your grip like religious deadlifting without straps will.
celconicuzn 2 years ago 5
I agree with this! Deadlifts are my favorite lift to do in competition.
iron619 2 years ago
Iron619,pls check my video ("power shrug 396"). Im only 5'3 and 135lbs. I can now do 440lbs (no video on this one yet). pls tell me how to improve my own power. Im trying to do make a world record in my weight division.Tnx man
sean0359 3 years ago
I saw your video dude. It is tagged as a "Power Shrug". In order for it to be a power shrug, the movement must start with the legs generating the momentum. In your case, you didn't use any legs, so it must be considered a regular shrug. Also, with shrugs, you must elevate your shoulders more than an inch or two. Normally, lifters don't do 1RM on regular shrugs.
iron619 3 years ago
Also, to increase your strength, I recommend you do a few sets of 5 reps, but probably reducing weight so you can increase the ROM (Range of Motion) on those shrugs. Basically, your scapula must move up and down a bit more.
iron619 3 years ago
I see your video gets a lot of the same ignorant trash mine does.
You actually have very good form; notice how he does not sway forward or back and controls the weight very well. He also bends at the knees and not back (ouch?) and even so not excessively. Also note he does not rest the weight at any point; he maintains a constant tension.
These are by far one of the most effective exercises both for explosiveness, power, and mass.
Well done bud!
xDaemonIncarnate 3 years ago
Thanks for your comments dude. Originally, I was surprised to see that lots of people out there never knew what a power shrug was. I agree though, they are killer for trap development and to build power. I think it helps my deadlifts a little, too.
iron619 3 years ago
never seen anyone bend their knees doing shrugs must be a new technique or just CHEATING cause its too heavy
kevinyseault 3 years ago
I will send you a message that will contain a very helpful link regarding power shrugs.
Also, read my caption about the video and some of the other responses...
Definitely not cheating here, nor is it too heavy. This is exactly how they are executed, similarly to what Push Presses are to Standing Strict Military Presses. I'm surprised that lifters out there haven't tried this shrug variant.
Give them a try sometime-it will beat up your traps.
Thanks.
iron619 3 years ago
i stand corrected....turns out these are a a valid form of power excercise. will try them myself with 7 plates tonight and post it afterwards
kevinyseault 3 years ago 2
Right on, hope you enjoy them dude!
iron619 3 years ago
Thats really impressive! Congrats on the lift man.
Do you think power shrugs are superior to conventional shrugs? I've been doing behind the back shrugs and my traps havent shown much improvement.
gwam69 4 years ago
Hey, thanks dude.
Well man, I think they both have their advantages. Personally, I think both strict BB Shrugs and Power Shrugs should be utilized, at the very least for variety-sake. If I were to do bodybuilding, I would probably focus more on strict BB Shrugs with a pause on top and bottom, but I'm mainly looking to increase strength and power. I tried doing Shrugs from behind but my arse gets in the way. Another variant would be do to neutral grip dumbbell shrugs-DBs on the side.
iron619 4 years ago
legit shrugs. guarenteed 95% of people watching cant do half this weight.
dwf01234 4 years ago
Yo! Thanks for your comments dude. Man, Power Shrugs really tear my traps up; I remain sore for at least 4 days after doing 'em.
Since this video, I've also done 600 lbs x 8 reps.
Do you do power shrugs?
iron619 4 years ago
I actually did a set of 10 at 500 yesterday on regular shrug which a lot tougher to do than power shrugs. I'll try these later today. I'll bet I can get A LOT more using my legs too.
Aeolic 3 years ago
Cool man, good luck on the Power Shrugs!
iron619 3 years ago
Awesome. I have been doing the same excercise, and have had a similar gain on my deadlift. Forget what all of those 185 pound bitches say man. Until they can pick up 585 pounds and power shrug it, then they have no idea what it takes to do it. Good work man!!
jlinteris 4 years ago
Sweet dude, glad you are liking these man. This exercise really kills my traps (from the overloading principle POV), and my deadlifts have gone up as well. lol, I find some of these comments on this site pretty funny, largely because it shows that there are many lifters out there that truly don't know how to train. Oh well dude; we just gotta keep doing what we're doing and get stronger!
iron619 4 years ago
hey...i'm a 185 pound bitch and i power shrug...lol
they have also helped my dead A LOT
squizzzer 3 years ago
I hear that it helps out a lot of lifters on their deadlift too. For me, power shrugs are pretty exhausting, so I don't do them that often, besides loading and unloading all the plates gets old, lol. Thanks bud.
iron619 3 years ago
That doesnt look effective at all, Nice rows
lucapher 4 years ago
How are these rows when my torso is virtually vertical throughout the execution? Power Shrugs only differ from regular Shrugs because you use some leg drive to get the barbell moving. It's like a Push Press and Standing Strict Military Presses for shoulders--you use your lower body to initiate the movement. Are you saying that Push Presses are ineffective as well?
Oh, and it's very effective. My deadlifts went up 25+ lbs in a matter of months since incorporating this exercise.
iron619 4 years ago
looking at your videos its obvious that you just go for power on everything so i guess its effective for power gains but not for building the muscle.
lucapher 4 years ago
Pretty much, yeah, I mainly train for only power and strength (I'm a powerlifter). I'm not too concerned with getting cut or huge...thanks.
iron619 4 years ago
nothing has helped my traps grow more than overloading them on power shrugs
squizzzer 3 years ago
I agree, power shrugs and rack pulls have been the most effective exercise in building up my traps.
iron619 3 years ago
bigroger you're a goof, its not how the exercise looks but how effective it is
bikblunt 4 years ago
Hey dude, thanks for your comments. Some people like "bigroger" are just unaware of some exercises, and only know things they read about in flex magazine; it's all good though. Even up to a year ago, I had no idea what power shrugs were, and also thought it was bad form. We learn as we grow in the gym.
iron619 4 years ago
Good stuff. We just started using these...picked it up from CU coach. What is your powerclean or hangclean max?
coachld47 4 years ago
Thanks dude. I've only done this exercise a handful of times too, so I'm still relatively new to them. I think you will like these man! Regarding powerclean and/or hang cleans max, my form and technique still needs a ton of work before I try a real heavy max effort on them, so I don't know my max numbers of those lifts (not a oly lifter), but I plan on working on these two lifts more and more, so hopefully I'll have an answer for you in a few months!
iron619 4 years ago
bad,ugly,stupid,incorrect,waste of time form
bigroger305 4 years ago
lol, you know nothing about training. Take your ignorant self, go read a book, and learn something. Happy lifting.
iron619 4 years ago
Yeah!!..you make that weight look easy! next step 675 x 10 :)
dpd555 4 years ago
Haha, thanks buddy! I recently did 600x8, and man, that was really tough. You are light-years ahead of me on these!
iron619 4 years ago