Power Shrug

The power shrug is also called a low-pull from the hang, or "clean extension from the hang" in Olympic lifting terms. Whatever you call it, it's a very effective movement to build up your upper traps. Compared to regular shrugs, the power shrug reduces the involvement of the levator scapulae, which is a small muscle that helps the upper trapezius elevate the scapula (shrug the shoulders up). That muscle is more prone to inflammation resulting in pain in the neck or head. The power shrug involves the levator scapulae less and the upper traps more. Even though you're handling more weight compared to strict shrugs, it's a safer movement.
1. Use a slight lower back action with help from the calves to create momentum to start the weight up.
2. Immediately shrug your shoulders up as hard as possible. If you can, hold the contracted (top) position for a second or two to increase the time under load.
You can use power shrugs as a stand-alone movement. Do 5-8 reps. Or do them at the end of a set of regular barbell shrugs: perform 6-8 heavy strict shrugs followed by 4-6 power shrugs once fatigue prevents you from doing the strict movement. As a bonus you'll actually get some core and calf work out of this exercise. - Christian Thibaudeau
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[@vibes8763]

Vin gasoline

[@michaelbennett9296]

Vin Diesel's brother?

[@molehansman247]

Na mate that's Din Viesel

[@bradleymccoy186]

😂🤣

[@anitakathait5737]

Me: Can we have Vin Diesel? Mom: We have Vin Diesel at home. *Vin Diesel at home:

[@molehansman247]

If you do these don't dampen the force by putting the weight back on the pins or transferring the load onto your posterior chain at the end of the rep. Stop the weight in the upright position, giving you the maximum stretch in the traps. Lifting straps are great for this exercise; pretty much the only exercise I use them for.

[@bretspielbauer4590]

Thanks Mole Hansman

[@AB-py6jl]

@@bretspielbauer4590 Read it in his voice 🤣

[@scott-88]

The best part of these is holding it and letting the weight stretch your traps. Putting it back on the pins takes that away

[@102wingnut]

excellent video thanks.

[@00Noontide]

good video! thanks!

[@CaesarBest]

**shrugs shoulders**

[@382u3uuej]

I came here to see the technique with my deadlifts, I'm not able to shrug the same amount that I deadlift, but I can do a power shrug at the top of the movement with the help of the momentum to also train my traps on the day I train deadlifts.

[@mmoussa01]

It will be necessary if you're using enough weight. You should be using more weight for a power shrug than you would for a regular barbell shrug.

[@IamPinhead]

I don't know why you got so many negative thumbs, but no, it's not. The rack pull is meant to train the top half of the DL where you start to drive your hips forward. The power shrug is more like lock out, except you're using explosive movement in the traps instead of pushing the chest out.

[@TheNumber2Jersey]

Is it necessary to return the bar to the rack each rep? Basically should this movement be trained from a completely dead start?

[@lukaperkusich3984]

nice video

[@tylergates4075]

Vin Leaded

[@seanjones2456]

I am a 50 year old guy that is working out with his 15 year old. My question is this, Is a power shrug necessary or can we just stick to shrugs? His goal is college baseball player.

[@gigi-ii4iz]

It’s not necessary but they’re pretty awesome.

[@chrismanager9615]

I was actually doing these, I did it not knowing as hey hey I got lucky. However think I did my back in slightly ha.

[@Sauj123]

Partner: Honey, do you know where my car keys are? Me: 0:34

[@classypotato9255]

I don't get it

[@aries81183]

is this same as rack pulls???

[@gingercunt3561]

Ketu do you know yet ?

[@sleepersix]

Rack pulls you don't shrug.

[@chadantiwoke]

Butt Toretto

[@suddeninsight]

no

[@zkyggen]

Nop

[@GodbreadGilfredBiago]

I want to be muscular and look good naked etc, but I can't imagine why you would want to look like the guy in the red shirt. That's too much. We don't need to be taking gear ya'll. People don't usually even find that way too massive look attractive.