Power Shrug

[Sk1nnyF4t]

Props for coming back and replying 5 years later bro

[JamMastaJMG]

Love how everyone is saying "Hurr durr this isn't how you shrug. your doing it wrong".

Sure, it isn't how you shrug but that's because he's not DOING a shrug. He's doing a POWER shrug and his form is pretty much perfect.

[lionbakithegrappler]

what song was playing in the background because it totally pumped me up

[powertotta]

@lionbakithegrappler lol i really don't know man..radio was on.

[UNDERCOVAGEEZA]

you muppet thats not how u shrug

[powertotta]

@UNDERCOVAGEEZA orly?! maybe u can give me some help?

[atlaswingpasaway]

@powertotta - im a beginner and im like half your muscle mass only, but i think the right way is to lift with mostly your shoulders and traps, not with your arms? because on the video, your elbow bends a bit and it shows the resistance is mostly taken by your arms, not your shoulders and traps.. i could be wrong though

[KoToCoNDoR]

jaja the face will always be funny XD

[powertotta]

@vibit7

Not only olympic lifters, this movement can and should be used on any sport that involves explosiveness. As MwHooM said before, it helps to improvie the lockout of the deadlift. Also, major movement to get those traps strong! There's an article on Ed Coan where he emphasize the use of this movement, i'll try to find it and post here.

Regards.

[powertotta]

@toolbagcentral

Mr trashbagcentral, that's what i was doing..warming up!

Regards.

[sub7design]

Should be done explosively off pins in a cage. Look for a demo by Mark Rippetoe.

[powertotta]

@sub7design

"Can" be done yes, this is a variation. It's mainly done in Olympic weightlifting. There are many ways to do it, this one it's one of them.

Regards.

[lifterXofXtheXdead]

thats kinda of a slow power shrugs. wheres the explosiveness!!!!

[heavyjoel]

Looks good. I would focus on keeping your elbows turned out and locked. You lose power when you flex your arms. Some folks have negative things to say regardless of the situation. Keep up the good work.

[powertotta]

@heavyjoel

thanks! that was only used to show the movement, but yes, i tend do flex the elbows!

Regards.

[StarFox175427]

Hey man I do power shrugs alot, I was just wondering why you arent using more explosiveness in your leg drive. When i do them the speed of it looks a lot more like the second pull of my power clean, which in relation to your speed is alot faster, and it allows me to use a substantial amount of weight. To give you an idea, my deadlift max is 405, and on power shrugs, I can pull 405 for about a set of 5. Im not necessarily criticizing you, im just wondering why you do what you do.

[alanbell1966]

Power shrugs allow you to handle heavier weight or you can start off with conventional shrugs with lower reps and switch over to power shrugs and "power through" a few more reps. Good lifting man!!!

[unicronsundies]

Best shrugs ive come across are done on the calf raise machine with two 30 kg DB max out the calf machine ours does 180 kilos its good becouse you cant cheat like this fulla was and lifting weight with his legs and also your shoulders dont roll they can only go up and down hope this helps :)

[maxis986]

nice form rofl what a joke

[ohmascular]

Wow. You have a fantastic physique. So definitely what you are doing is got to be right and its working very well for you. Today is my Traps Forearms Calves day, so I stumbled upon your video clips looking to see how others did their shrugs. You have a novel way indeed, will surely give it a go. Thanks for the upload!!

[MwHooM]

just wrong..why the hell do u learn forward while shrugging ! didnt see any bodybuilder do that.. non i know

[powertotta]

@MwHooM

i'm not a bodybuilder....

[MwHooM]

@powertotta show me any weight lifters who does that? or maybe ur not even a weight lifter..

what are you sir ?

[powertotta]

@MwHooM

Maybe you can't see at all...this is done by a lot of powerlifters, ed coan is one of them, maybe you know him...

[MwHooM]

@powertotta no i dont..if u have a video i will appreciate it

[powertotta]

@MwHooM

google it or youtube it, then shut it.

regards

[MwHooM]

@powertotta well obviously ur an idiot..i dont have to google it i lift weight myself

ur doing half deadlift and half shrugs..grats bro grats

[maxiflo]

@MwHooM You're just playing right? You can't be that retarded. Can you?

[valdigurkaa]

@MwHooM hahaha dont talk if you dont know who he is, fag

[valdigurkaa]

@powertotta haha, that guy ypu are arguing with is just retarded, nice work.

[valdigurkaa]

@MwHooM dont be so fucking stpid, bodybuilding cunt!

[submergedabovewater]

@MwHooM

That's what a power shrug is. Lean forward like your about to do a hang clean, drive your hips forward and shrug the weight up. I thought you would know that being a "weight lifter".

[expatinasia]

@MwHooM There is a tremendous difference between bodybuilders and those who train for strength and power. If a beautiful physique comes with that, then so be it. It is a side effect. Power shrugs are way beyond the slow up and down movement of bodybuilders who train for physique first.

Google Mark Rippetoe The Barbell Shrug for a good explanation.

[johnpsmith84]

@MwHooM thats why its called a Power Shrug

[Flankermatty94]

@MwHooM this is a power shrug. not the standard lets stand still and just shrug.

this is related to the shrug involved in cleans... involves explosive power? alot of sportsmen do it? take it your not a sportsmen?

[50006972]

@MwHooM

you're an idiot, he's clearly a powerlifter, this exercise is to improve the lockout of the deadlift.

[imstilly]

Your meant to keep your arms straight when you do shrugs!

[ShadowNINku]

this is the ONLY exercise that I would advocate straps, especially if using a very explosive movement as in doing these for higher reps...the bar is not being racked (as in clean) so the bar is bound to go everywhere

[odingr]

dont bend elbows!

[NorwichGrad97]

roger that big time! where the elbow bends the power ends.

[The1CamBo]

do you have a rhyme for squatting?

[samurphy]

@The1CamBo When your butt touches the floor, you can do no more? 

[The1CamBo]

@samurphy not bad.

[velocity253]

good form and nice weight but get rid of the straps...its a waste to have all that muscle and posterior chain strength with a woman's hands....build the hands and watch all your lifts go up...they are the weak link.

[powertotta]

you're right, my hands are my "weak link"

[Machismo1983]

actually I think it is a good idea to use straps. Olympic lifters and power lifters use straps.

The reason is because it is always done heavy, and to hit the traps, and using straps allows a harder pop at the top to hit the traps, without the straps the grip is the limiting factor, and the whole thing becomes a grip exercise, which is never normally an issue in olympic lifting

[velocity253]

it all depends on application ....if one is training to be strong outside the gym in everday life then you need your hands...if your moving furniture lets face it are you gonna put straps on for a couch your lifting? i think this guy could be really strong when he gets his hands stronger...if bodybuilding is the goal then use straps as strength is not the goal....application is important....why are you lifting in the first place?

[powertotta]

Main application is powerlifting, but i agree on the hands issue as well. But don't forget, like machismo1983 said before, in this movement the hands are the weak link and no matter how strong they can be, they can't follow "trap strenght".

[king6595]

@velocity253 wtf?

[klir2m]

He might get away with no straps at this weight but there's no way you can do these 300+ lbs without. Maybe even 200+

[ShadowNINku]

impressive shrugs nevertheless

[lococow33]

Nice form, nice to see people posting vids where they aren't trying to do as much weight as possible.

[ShadowNINku]

you should do as much weight as possible with a full range of motion, many people actually add too much weight in expense of range of motion to show off, the full range of motion is what works wonders, people who don't shrug but power clean numbers which are much less than they shrug have huge traps because even though the weight is lighter a correct powerclean asks of you to fully shrug

[powertotta]

You're absolutely right, but don't forget that this is power shrugs, and this is the full range of motion for this variation.

[thorhail91]

Tás a ver... mais um bocadinho e começas a fazer Deadlift... Abraço

[jcoe1182]

Good Job. Was reading one of Ed Coan's deadlifting routines and he says that Power Shrugs are an important part in his deadlifting success. Didnt really know how to do them until now. Thanks

[LardMonkey6]

HANG SHRUGS!!!!GOOD STUFF THOUGH!

[hyedj]

good looks!

[powertotta]

thanks!

[ThomasRW2]

mm, terrible form. The 1/8 dead lift is not necessary. If anything it just puts an awkward pressure on your spine.

[powertotta]

erm...ok...

[Saki06]

Err... but then they'd just be ordinary shrugs... the going down helps with the 'power' lift back up. Otherwise where would the power come from?

[ThomasRW2]

then you mide as well call them "cheating shrugs" because the extra movement is required due to the overly heavy weight. And as i stated, the movement with the amount of weight being lifted is not physiologically correct for the movment of the spine.

[powertotta]

i advise you to see some variations on power shrugs. also, this is THE version used by olympic wheightlifters, but hey..maybe they're wrong to!

[ThomasRW2]

First off, i'd advise you to learn a little about the simple mechanics of the human spine, and then i'd advise you to call up an Olympic body builder and ask them how they're back is feeling. But hey, they do it and they're strong, maybe we should to!

[KingofZona]

it's called olympic weightlifting, totally different sport. before you go around correcting everyone, learn your shit pal

[ThomasRW2]

im not your pal, friend.

[KingofZona]

Good, I wouldn't want you as one. The guy trains hard, leave him alone.

[rabbibluto]

what the fuck you talking about it being bad for your back?

[ThomasRW2]

well, his form isn't too too bad but, its all common sense. the back, organs, muscles, nerves are very delicate, especially when working out with heavy weight. its just really easy to throw your back out doing a shrugg like that when it isn't necessary, thats all.

[Godzmarine]

He didn't just wake up one morning and decide to try this weight. It is called progression. Your body adapts to the stresses put on it.

[Saki06]

I hope thats 140kg not lbs

[powertotta]

ehehhe

you're right..

[Saki06]

Good man :)

[00033]

do these long and hard enough and your neck will dissappear

[NJmalibu313]

cool man. I have been wanting to do these. I usually just do reg shrugs and deadlifts