The Barbell Shrug with Mark Rippetoe

[@salted19]

wish Mark would stop feeling like he has to justify the "low" weight he uses each time. The only people that would pick him up on that are idiots who can't see that his knowledge and experience is all that matters. outside of that I enjoyed this and will be putting these into my routine for olly lifting.

[@a.c.7942]

paul gibson when he said"I gotta be Honest on these last reps"... that's dedication and real strength. Much respects

[@franciscofeest6691]

dude i'm half Rip's age and I couldn't handle half the weight he is using. He is strong as fuck. Only delusional fuckers call this "low weight"

[@greenyankee]

Rippetoe could dad-dick all of us

[@Tracuer221]

Drop the shrugs for oly lifting, do high pulls and other similar lifts instead Edit: my mistake, didn't see him doing the pulls when I made the comment

[@kylekinnison3530]

Mark needs to burn those ends off on his straps...lol

[@alyoshazeifman4657]

This is one of my go to movements along with Rack pulls and rows for the back. Always watch this video to get hyped.

[@andrewdavidson8854]

That is one strong old man. Much respect Mr. Rippetoe!

[@df6148]

I want to try these so bad. Going to definitely work these in. These videos are so helpful. It’s like having a personal strength coach! Thank you.

[@emreozgun3846]

amazing trap builders dude.

[@dustykercheif7044]

They’ll make you feel like a monster

[@WesleyLWood]

Gets results like no other shrug can even come close to giving you. It's not the squeeze at the top it is the stretch at the bottom. Do this once a week for at least 6 weeks going as heavy as you can 6,7,800 lbs x 10 and you will be shocked at the Growth in traps and all the way down your back.

[@connorw360]

10 reps?

[@_helium_]

lemon tree the reps don’t really matter. It’s the time under tension at the bottom of the ROM. Weighted stretch is the key to building huge traps

[@peter5886]

I gave them a try today, I used lots of weight, shrugged it with some momentum and focused on the stretch rather than the peak contraction. Now my traps are sore like never before.

[@AndrewBader]

"I just had shoulder surgery 7 weeks ago"... loads the bar to 315...

[@Raulb6728]

495*

[@additiveengineeringsolutio7862]

@@Raulb6728 I didn't make it that far in the video lol. Wow

[@leninfernandez9279]

Read between the lines: don’t be a pussy

[@ReezyMontanaDaYachtCaptain]

Facts!😂😂

[@wmoli872]

I love it, in these video's he's always saying, "Keep in mind I'm in my fifties, so the rust is starting to show." And nowadays Rip is like, "I'm in my 60's motherfucker, give me a fuckin break"

[@rayakame6740]

The best tension headache medication out threre hands down

[@BokorugroRR]

RayAKAme :O

[@oliverallen5324]

Definitely what I need then.

[@steve-vt5zu]

How does it fix tensions headaches? I have terrible ones

[@iemon7722]

​@@steve-vt5zuIf you are still looking for an answer .. the heavy shrug resets the parasympathetic nervous system, which in turn syncs the left and right hemisphere of the brain, which cuts off the tension cluster (caused by various imbalances) and brings the system into equilibrium. Hope this helps.

[@Bleachdemon88]

Damn Mark your still strong as hell, great info as I have always done shrugs in a more static manner. I have never tried this explosive variation but will definitely start integrating them in my training.

[@tallbeardedone495]

Just tried these for the first time. Holy fucking shit my traps feel like they've been marinated in nitric acid for a year. This dominated the traps and upper back like no other lift I've ever done. I'm fittin' to get some hulk traps with these.

[@michaelsnake8]

hows the progress, 2 months later?

[@whatdupdoh]

Should be hulk by now

[@banedc7465]

Any gains?

[@baronmeduse]

I assume they killed you off?

[@xboxhuegable]

Did these on a heavy DL day, felt like my traps were blown into the stratosphere the next morning.

[@missandeisass4671]

Bearlike Stragility same man I once did 100kg for 100 reps of these at the end of a novice l.p. session just as a dare and I had to take a week off.

[@rahul-qm9fi]

Vegan Paddy Holy shit dude wtf

[@joshs.6155]

Traposphere*

[@Terminxman]

I don't really like these personally, I did shrugs for a while but started doing heavy rack pulls and trying to shrug at the top on my 2nd pull day in my routine. (I only deadlift one day a week, second pull day I do rack pulls) Traps were actually sore afterwards and I never get sore

[@molehansman247]

@@missandeisass4671 Either that didn't really happen or you're insane

[@aaronmarsh8923]

Candid question, how do I avoid turning my grapes into wine on this?

[@nullvektor9922]

You are just too well endowed brother.

[@colinmurphy2214]

Compression underwear? Turn up the AC? Turn down the AC?

[@ralphllivrah9551]

It’s called a jock strap.

[@patale1640]

I do this as a warm up on power clean day. Try it! cleans feel so much lighter!

[@RRRRobbbb]

hhwhonce the hweight gets hevvy, this is hwhat happens

[@BD-fi2wn]

that move, so powerful!

[@WesleyLWood]

My back since i started doing these is the healthiest it has ever been aside from the days of soreness in my traps. I know when i have hit the right weight when my hands shake after the set. I always do this as first exercise when i am fresh ,my heaviest Movement

[@WesleyLWood]

El Presidente absolutely crazy growth. for the lasy 6 months you can allmost see weekly visual results.. I went from vitually flat shoulders to pyramyds. but only hit them once a week after top set im shaking "CNS" work up sets of 10 to top weight. No mixed grip use straps once it gets heavy.

[@WesleyLWood]

El Presidente absolutely crazy growth. for the lasy 6 months you can allmost see weekly visual results.. I went from vitually flat shoulders to pyramyds. but only hit them once a week after top set im shaking "CNS" work up sets of 10 to top weight. No mixed grip use straps once it gets heavy. I'm 51 don't take anything and just moved up to 945x6 and it takes a full week to recover going that heavy.

[@lobo53695]

Really hope you talk about doing them first after your full body compounds. squats first...always

[@lobo53695]

El Presidente for sure. gets the blood pumpin too

[@psrivats]

Wesley L. Wood e

[@mr.monitor.]

In this episode Rip Norris shows us the barbell shrug 🤣

[@Mikeyprs21]

Fucking hell, 'shrugging' 495lbs at the age of 54, with a recovering shoulder after surgery... god damn...

[@chickenpermissiontheshaved75]

Oh it was kinda nice seeing Mark use the *STRAPS* in this video.

[@jayee172]

Basically a hang high pull. Good exercise for power and traps

[@Francesco-cj3oi]

It's not. He's not hanging to anything at the bottom. It's a dead stop

[@66mmpow]

thnx just learned a trick how to get my belt tighter.

[@ryanhasasextape]

That's good for anybody, granted there's always stronger people out there but for an older guy... Shit

[@ScreenTalker]

I already look like Dad Bod Kratos with my farmer walks may as well scare gawkers even more with some power shrugs

[@sonsofbiscuits1]

Dad Bod Kratos 🤣🤣🤣. I like that.

[@erikmielke9008]

I treat every deadlift as a clean, every squat as a jump, so I use the same weight and movement for the deadlift into the shrug and the squat into the calf raise, even if they don't go higher than that it helps a lot

[@eukleidesk6759]

Thanks. I had been wanting to learn this movement after reading about it's benefits.

[@Paulios04]

People saying you will get hurt doing this are talking a load of rubbish. This is the way to build traps. People look at me like I'm an idiot for doing shrugs like this and have even had people with small traps telling me to do them slow and controlled with a squeeze at the top but I have much bigger traps than they do so who is the idiot. Have never gotten injured doing shrugs.

[@mnikhk]

lol

[@sumsar01]

All the slow squeeze shit is because of idiots watching other idiots on youtube do bodybuilding and the first idiots dont know they are on steroids.

[@Iceman-xe7jo]

This exercise is for fat out of shape, mentally weak men, that are still sucking from their momma’s breast.

[@Iceman-xe7jo]

All momentum

[@Luminatas1]

Iceman0113 lol gtfo

[@connorw360]

Fucking love this! Raw training with an old school genius. A real man's gym, none of the pussy shit commercial gyms.

[@cheekymonkey6791]

54, creaky, shoulder surgery 7 weeks prior . . . heavy weights and explosive movements.

[@iiNeedSkins]

So many misinformed people talking shit about this movement.

[@TheLingnerFamily]

What kind of power racks does Mr. Rippitoe use? I like those.

[@mnikhk]

David Lingner Its not from a company,he had it constructed from his local welder.

[@wielandgmeiner]

There is a construction plan in the book.

[@AcceleratingUniverse]

having to screw the rack in every time gets annoying

[@sleepingtube]

you can now buy one of your very own, if you have $1200 to spare texasstrengthsystems.com/collections/strength-equipment/products/starting-strength-power-rack

[@Charles-mv7sv]

​@@sleepingtube it's crazy because an Amazon squat rack is only $400

[@mrsprinkles1641]

I have never seen anyone shrug like this

[@mr.monitor.]

@Ze TheGame specific to what sport?

[@FalconsSB190]

Its a power shrug.

[@mrsprinkles1641]

@@Mks25932 lol

[@BUFFALO_cougar_slayer]

Neither have I, but this is actually a great idea 🤔

[@CWBush73]

I know this is not a main lift in SS. Would this be an option for someone that is not going to be doing cleans? Thank you

[@MrThat0neperson]

I've never seen these done this way. Is the weight meant to be thrown up and back quickly in a jerking motion using your traps, then caught at the top of the motion and eased back down slowly by them as well?

[@freeflowme]

Interesting. I've never seen the shrug done from a dead stop... always more high-rep "bodybuilding-style." The philosophy is consistent behind this and the barbell row, so that makes sense, I guess.

[@getdzd]

Haha, went to the halting deadlift first, Mark said its the second part, first being the rack pull. Stopped the vid, went to the rack pull vid, which Mark then said that was the second part, the first being the barbell shrug. You have just read the sequence of events that brought me to this vid. Hope you like it

[@strengthcompass2334]

Thanks for pointing this out - I found the two other parts after reading your experience (5 years later..)

[@dustin6528]

Is it just me or does he sound like Tom Bodette(?) in the Motel 6 commercials? “We’ll leave the light on for ya!”

[@user-pr5tx9ep4m]

Totally.

[@capitalistmasters]

This is a great Exercise

[@chaosevolution]

Looks explosive but the time under tension seems too quick

[@caltran117]

Are you suppose to lift your heels and go on your toes upon shrugging?

[@ensnaredbyflesh1030]

Calvin Tran Yes, just like in the powerclean since this assists the powerclean.

[@ericwilliamskulavik]

I like doing them like this with a slow descent at the bottom but still letting it hit the bar for a full dead stop. Too bad too many gyms dont let you drop the weights down on the pins anymore unless it's like 225 or really soft. Old school was better

[@richardsolorio5910]

Excellent!!!

[@philiphoffman8384]

Wait a god damn minute! Put a 2 1/2 on that thing. Were not gunna do 495lbs when we can do 500lbs! That's bullshit! Mark is STRONG and POWERFUL LET'S GO!

[@Johnny-lj5ef]

Will this finally let my neck muscles catch up so that the rest of me doesnt keep giving them strains?

[@molehansman247]

When I do these, the weight pulls me forward on the way down. I cant stay upright like Rip does. Any advice?

[@rickyj1250]

Get stronger

[@molehansman247]

@@rickyj1250 Turns out I needed some straps. I didn't mention that I lift upstairs in my house so I was shook of dropping the weight. I was subconsciously damping the weight by moving the stress onto my posterior chain. Now I'm 100% sure I won't drop it I'm all good.

[@AcceleratingUniverse]

@@molehansman247 do you deadlift upstairs?

[@colinmurphy2214]

@@AcceleratingUniverse shouldn’t be dropping dead lifts, just power cleans

[@tobilungaustronesian6448]

At this moment, i think mark rippetoe has no one to demonstrate the training yet. Now got chase and bre

[@paultaylor107]

I've seen a starting strenght DVD on Amazon. Is this footage from it?

[@ffryan]

No. That video is a comprehensive instruction about the bench press, deadlift, squat, power clean and press.

[@ssteacup]

I love these.

[@porter009]

Awesome! Learning from the legends.

[@torynichols2413]

Anyone else use steps like those? I lose mine a lot and be nice to just get some fabric off some cheap straps from somewhere like harbor freight and cut new pair out when needed

[@josearamirez4494]

Great excercise, i also like the hawaiian shrugs Bill Starr recommends.. Bill Starr coached Rip, alot of us didnt know the true beginnings of lifting and no it aint arnold along with all those self centered idiots out there giving wrong advice lol.. Instead of giving advice they should give out the doses lol

[@anonymousinternetcowardmcq4967]

Jose A Ramirez one of the first training books i ever read was The Strongest Shall Survive by Bill Starr, i got it from Ironmind the company that oroduces the strength publication MILO, i also read Hardcore Bodybuilding a Scientific Approach by Fred Hatfield a 1014 squatter in the 1980s

[@nickzema4683]

I thought you were recently deadlifting 500 for 3. Is it because of the shoulder.

[@reavesmo8060]

Video's almost 4 years old.

[@beebefitness3410]

Could this exercise be an issue for someone that has arthritis in their AC joints

[@BryonLape]

I use my power straps when I take a crap. Let's me grip better.

[@menoyuno8430]

That’s low weight? Jesus

[@bbrockRailFan]

I am pretty sure Mark is a hell of a coach. I enjoy his ideas on the squat. His squat ideas are spot on. My opinion is nothing personal against the man. I just feel jerking has its place in lifting just not with super heavy weight. Smaller bicep type tendons are just not designed for jerking a heavy weight especially for us older lifters or lifters who have been training for decades. Those small areas are just not designed to do this, of course this is my personal opinion and I just dont want to see people getting injured.

[@p3rk4n27]

This grip is pronated, dont worry

[@donniegrande9186]

old timer beast lol

[@matdiaz4256]

This form is actually right I had to do allot of research even though I trust Rippetoe because it looks scary. That just shows me how little we know about anatomy.

[@garypriest7679]

I have always done this with a slow up and down, I will try it this way

[@chrischungy]

im going to be a stronger bench warmer

[@Deurhzd]

So it's a block high pull

[@arthursimsa9005]

I have relatively short arms, how do I manage not slamming my crotch with each rep? :)

[@evamaria7285]

Do snatch grip or behind the back

[@everburning8127]

Amazing.

[@Akashmccullum]

2020 anyone?

[@punttijulle]

2021

[@julianlaustsen1991]

if ur gonna do this on the starting strength novice program do u swap out the deadlift?

[@thebarbelllifestyle1478]

This exercise is inappropriate for novices and shouldn't be done until you're decently into the intermediate phase.

[@AjaychinuShah]

You computer even though completely offline and power OFF, still it, your PC, can talk to you.

[@AjaychinuShah]

I've wanted to share my experimentation and studies with y'all but I'd probably be classified as 'the closet woody' of Gallagher The Fruit BOSS.

[@Uncle_Tijikun]

Can anyone tell me where he got that straps from? English is not my native language, so I can't get those two words he's saying. Thanks

[@glenmartin9974]

Something similar to this, used for securing heavy loads when transporting. goo.gl/QX87Ez

[@cobra4961]

Thats shrugs a la' Bill Starr IFYKYK

[@dsjoakim35]

Now this is a question, so don't kill me. Isn't this an excellent way to tear a biceps?

[@jamesshaw1602]

Having a torn bicep, I can attest that with the hands pronated, there is virtually no stress on the bicep. Bicep tears almost always happen supinated.

[@PassportG]

@@jamesshaw1602 yep. Its why I use hook grip or use straps.

[@AruMaLyon]

Nice!

[@leibmoshe]

LOL..."I just had shoulder surgery" so I can't properly demonstrate shit form on an exercise that probably contributed to the need for shoulder surgery in the first place. Or maybe it's the shit form on most of the other exercises he demos.

[@TheHaiku2]

These are alright. But rack pulls above the belly button is where it's really at.

[@2014andon]

Great

[@pekay6351]

Why is this barbell shrug executed out of the momentum, when every other ordinary movement like the squat or the deadlift is executed controlled?

[@marksmith2806]

Paul K because this is 2nd pull in power clean. That’s same like asking why are power cleans and snatches executed out of momentum when squats and deadlifts are executed controlled. That’s basically your question.

[@TheDynarc]

dont call this ego jerking shrugs.......

[@mortgagefinancing5558]

good way to get an injury

[@marksmith2806]

Mortgage Financing This is called second pull in power clean. I didn’t know that power cleans are good way to get an injury. Please don’t comment on something that you clearly don’t understand. Thank you.

[@benladin626]

This is nothing new, olympic weight lifters been doing this since the beginning except they start from the floor.

[@expo7112]

Raggidy Azz straps. Old school!

[@bryandyke2037]

Meh, don't like the dynamic, heaving form. Lots of risk here, compounded by high weights. Not a core exercise. Arm bend works other groups. Like lighter weight and higher reps w more emphasis on traps. Starting Strength is solid, but this is one I don't like and a variation that looks wild.

[@WiecznieNieNasycony]

pencil neck boy

[@klevdavful]

Legit!!!!

[@AjaychinuShah]

Your Mind will reward you. Your Leather Belt will reward you. This is Bodybuilding, amen. What do I mean by that. It can communicate just like a Dog to you. But you don't access to that Astral level of Interrogation. I've done the work already.

[@malcolmbojangles265]

power shreeug

[@benladin626]

Great way do get a pinch nerve in the neck 😂

[@WiecznieNieNasycony]

pencil neck boy

[@connorw360]

These are hard and Rips elder ass makes it look easy

[@connorw360]

What's the point in low rep shruggs lol

[@AcceleratingUniverse]

explosive pull

[@connorw360]

@Yeah I'm Hating hypertrophy. Seems pointless this to me.

[@kingofgames93]

Low reps high weight, builds mass. Inversely High reps low weight is for toning/cutting

[@mr.monitor.]

@@connorw360 this is an accessory lift for getting better at power cleans and building traps. You get the most gains training 1 rep near max for numerous sets than you do with light weights. Unless posing in front of a mirror is the goal instead of being strong.

[@matthewcalton4686]

Does this not ruin the equipment? Doesn't seem best

[@BeardFaceSuper]

How? He's not dropping the weight.

[@leelunk8235]

WHAT THE FUCK WAS THAT.....LMAO

All caps, so edgy.

[@Frogstomp27]

Rack Pulls above the knee

[@I_like_turtles_67]

Alpha would love this video.

[@randyrustybuts9566]

HE-HE, THE RIPPERS AS A YOUTH,HE-HE

[@TheEpjake]

so 1 set in 10 weeks XD

[@ffryan]

Normally I take much of what Rippetoe teaches as the gospel, because the man knows his stuff. The technique he teaches in this video really makes me concerned though. I've pulled muscles in my neck a couple of times over the years and later realized that I escaped serious injury. The jerking motion of this shrug sends shivers down my spine. It just looks awkward and potentially dangerous. Also there doesn't appear to be much opportunity for hypertrophy because of the lack of time under tension. I can see how this might be beneficial to an Olympic lifter but for the rest of us, I'm not so sure. I hate being critical of Rippetoe because the man has forgotten more than I know. This video pushes the limits though.

[@Cup.cake991]

'Time under tension' isn't necessarily needed for 'hypertrophy'. It is the recruitment of the high threshold motor units that matters, from performing the movement as fast and as much force as possible

[@sumsar01]

There is a reason why he say in the book that he doesn't recommend them and that if at all only advanced lifters should do them.

[@SiegePerilousEsauMaltomite]

It's explosive, but it shouldn't be jerky, the bar should have the slack taken out before.

[@QPparkour]

i can shrug 405 as a 15 year old =)

[@Fourlokosoldier]

Nah

[@giantguy888]

QPparkour 405 at 15 year old? impossible! I have 30 year old and i can shrug only 255.

[@QPparkour]

Max not rep

[@giantguy888]

QPparkour Me too is my max! That's why I said it is impossible that you can do 405, unless you cheat like that guy :)

[@QPparkour]

Nah

[@danielstratton1670]

This has always frustrated me... I understand the idea of belts and straps, however, wouldn't the lack of grip or low back/core strength on a particular exercise indicate that you're becoming out of balance? For example, shouldn't you note that the lack of grip or core strength should b focused on in order to increase your deadlift, bc it would suck to have big traps, but as a wrestler, not have the grip strength to fully utilize their potential bc their strength is limited to that of your grip?

[@Uncle_Tijikun]

Daniel Stratton it's really a simple matter. Your grip won't develop as quickly as your pulling capability, so you use hook grip, mixed grip or straps to not slow your progression. Grip strength, if needed, can be trained with ancillary exercises :)

[@mnikhk]

Ya you do grip work seperately,you and your opponent have same condition its not like he is doing all his maximal deadlifts double overhand and his grip strength is equal to his back strength whats there to think.Just look at any well known powerlifter say Baylev-950@220 with straps he can do that for a triple or five but he did it in competetion with mixed grip.

[@hoguejp]

This isnt going to be very pleasant without straps. Doubting most people could push themselves enough without them.

[@bohica519]

Forget this version of the shrug. Injury is guaranteed using this style no doubt!

[@lemuelseale1640]

Do you even know who this man is? Lol

[@bohica519]

@@lemuelseale1640: Yes I've followed him for years in fact. His essays were on PJ Media for example which is where I first learned about him.

[@johnerickson9066]

I cringed every time hoping he wouldn't tear out his shoulder.

[@mynameisfake6217]

Hahahaha, man your traps are a huge muscle group (they run from mid neck to mid back). One function of which is to make it so your shoulder doesn't tear out of it's socket. If you think this will tear out his shoulder you should see a guy do it with 1500lbs.

[@johanhansson4574]

Thats not the trapz function, there is no attachement on the humerus so it cant prevent your humeral head from gettin torned out of its socket. The trapz is attached to the clavicle and the scapula. The stuff that holds the humeral head in place is a bunch of small muscles... rotator cuff, deltoids, biceps and triceps and the glenohumeral ligaments. Any of those can get torn from that big explosive force.

[@oscarstenberg2745]

Johan Hansson no

[@oscarstenberg2745]

MrOnionCock hem is right you know

[@oscarstenberg2745]

MrOnionCock *he

[@johndoh5398]

Watch Brian shaw do shrugs , he don't do them like this , Dorian Yates never done them like this , and I don't do them like this . Bad advise...

[@thearchives446]

John Doh um, Dorians a bodybuilder, why would he do these?

[@johndoh5398]

Corrina Barber Brian shaw is not a bodybuilder

Hey John Dohmass, those guys mentioned are on steroids. They will have big traps pretty much regardless.

[@Spungebobonicerocks]

This is wrong. I can't comprehend that someone does shrugs this way .

[@cpw2k217]

It is wrong, I tried to post a explanation but it kept disappearing from the comments. This is a clean / power clean. Just do a you-tube search for shrug and you will see, this is not it. I think/hope he just mixed up his exercise names. If this is some old school " used to be called" name change bull shit, then my only comment is " get with the times"

[@liampellicci9058]

@@cpw2k217 watch the whole video

[@Spungebobonicerocks]

@@Mks25932 you buddy is calling it a shrug. Exercise shown in the video is not a shrug. He either confused the names or is dumb (like you)

[@marksmith2806]

talkywalky What Mark does in this video is called second pull in power clean. If you think that this is wrong form, then please tell us how would you do second pull in the power clean instead? Maybe you should start coaching olympic lifters when you have so much knowledge about olympic lifts and their variations. Oh let me guess, you’re a bodybuilder. You probably don’t even know what power clean is.

[@Spungebobonicerocks]

@@marksmith2806 Movement is ok, but he cant call it barbell shrug because its not. I wrote it already. God damn video is named barbell shrugs, and he aint doing them.

[@bigdaddytrips6197]

Looks dangerous . I think ill stick to traditional shrugs

[@Joecool20147]

“I had surgery 3 weeks ago” So you probably shouldn’t be doing this

[@rickjames2976]

not going to lie this is so dumb. people need to stop with the ego lifting. t under t hypertrophy is safer and more effective.

[@marksmith2806]

RickJames This is called second pull in power clean and it’s olympic weightlifting exercise. The purpose of this exercise is to improve speed, power and athletic performance. I understand that speed, power and athletic performance are unknown terms for gym bros like you, but then you shouldn’t comment on something that you clearly don’t understand. So according to you, training the second pull in power clean is “egolifting”? Lol go back to your leg extensions and biceps curls workout. This channel ain’t for you. You’re talking about time under tension? 😂 maybe you should stop watching so much V shred and Athlean X bro.

[@stephenwirth9298]

Looks useless