The BEST Shrug For Huge Traps!

[@Vamavid]

This is how you make a KZbin video! 0:02 STRAIGHT TO THE POINT!

[@CEOofSleep]

Best shrugs ever in my entire life is when they ask me questions related to Mathematics

[@dashingdreww1185]

LMFAO

[@ChanceFlores]

I got fuckin massive gains from doing that in calculus

[@SugarFreeKool-aid.TheWorstKind]

😂😂

[@nestoreldemente8197]

Comedian 😂

[@jaggeriscoughmedicine]

Golden

[@goodenstuff]

My traps have absolutely exploded from doing rack pulls and power shrugs. My trap strength has already far exceeded my grip strength, so now I use weight hooks and can overload the shit out of my traps. Listen to this man, this is all 100% correct.

[@solotanky1798]

I very excited man! Can power shrug build well traps in 12 weeks in ur opinion? I have add to my program just now

[@MartinMartinm]

How long did it take to grow?

[@sn0lder]

my favorite is power shrug with a squeeze at the top and 3-5 second eccentric, really gets a lot of quality work in

[@Mindghoul3396]

Great cinematography Alex! The extra effort of closeups, angles and editing makes the video look that much better.

[@thordan1630]

Nobody: Alex: imagine how strong you'd be if you could lift an entire house

[@AlexLeonidas]

Cute

[@wombozombo]

😆

[@RobD-jq7ry]

He's got a good point. You would have to be incredibly strong to lift an entire 🏠.

[@TheMrgrafixable]

Clean editing brother

[@Dirty_Dan205]

Dammit my gym doesn’t have a trap bar

[@pranav6686]

Use cables..

[@Seraphim_Metal_Works]

All you need to make one is square tubing, some shaft, and pipe + a welder.

[@Seraphim_Metal_Works]

@@tdogable it is. Just get a buddy with a welder and get the material from a steel plant. Shouldn't cost you more than 100$

[@Dirty_Dan205]

Can’t I just use dumbbells?

[@bcgnews8933]

@@Dirty_Dan205 depends on you using dumbbell will also give same range of motion

[@peter5886]

Shrugs are the final exercise of my back workout. Yesterday I tried the power shrugs with dumbbells for the first time (I do home workouts and I only have dumbbells.). I always do four to five reps with heavy weight because my goal is strength rather than mass. The reps felt really good and now my traps are really sore. I'll continue doing power shrugs to see the longterm results.

[@peter5886]

It's been two months now and I've done these power shrugs every week eversince. I was able to increase the weight on each dumbbell by 2.5 kilos (5.5 pounds) and I can see a slight mass gain in my traps. I was also able to use the same additional amount of weights for my deadlifts. Of course I don't know if or to what extent the power shrugs contributed to this increment. I'll keep going.

[@pragunahuja788]

Thanks for sharing bro

[@jayjeong7255]

I always thought it's called trap bar because you are trapped inside a bar haha

[@SpaceWulf]

Good one :D

[@rexorzist8706]

Thats actually pretty cute tough

[@ahmetberkayhan5498]

Wait that's what I thought, what is the real reason it's called that

[@SpaceWulf]

@@ahmetberkayhan5498 its good to train your traps i think but i don't know if its the real reason haha

[@jayjeong7255]

@Greg Pettis right?

[@Avfire463]

Broooo i get so hype when ever you new upload a new video. Theyre so fire! Cant wait for my upper body day tomorrow!!

[@adaml1150]

Hey Alpha Destiny, I've been watching your channel for about 8 months now. I think your soo underrated man, I think that you should be up there with athlean x's channel with subs. I'm a fan of your keeping doing your thing mate. I've got Crohns disease and have a weight loss thing that happens every few months and with your help I've been getting mad gains. Thanks again all the way from England.

[@advantageofthedisadvantage7213]

Pls read fiber menace book it will help you

[@adaml1150]

@@advantageofthedisadvantage7213 Thanks man I've checked it out and seems pretty lidget definitely going to look into it thanks bro.

[@DBSplayers]

The shrugs i make when my parents ask me difficult questions work the best for me

[@anthonyhaga7559]

Started going to a new gym and they have a seal row machine, I love that thing. That being said nothing can beat the feeling of heavy ‘power’ reps. I used to alternate between heavy shrug/volume rows and visa versa. Love the channel!

[@wwefroogy]

Just started doing trap bar deadlifts, thanks in part due to your video on them. Now I think I'm gonna add these trap bar shrugs

[@johnwicksfoknpencil]

I love my trap bar. I make love to that shit, I chase that deep stretch. It’s amazing.

[@meowchinchilla4009]

John Wick's pencil i love your movies

[@spengbabsquorponts2064]

Allahu trapbar

[@rexorzist8706]

Mmmmmhmmm

[@samueldahl9790]

John Wick's pencil Hahahha

[@leevancleef358]

I did these yesterday for the 1st time and my traps are sore as shit today. Good Stuff!

[@Cammyb323]

When it comes to my traps and back. Weighted stretch is easily king. Thank you Alex. You’re the man. Love from New Zealand 🇳🇿

[@RileySalm]

Just bought my first trap bar legit just unpackaged it right before I saw this video on my feed

[@AlexLeonidas]

Nice Riley!

[@razrramon2256]

They t watching you 👁

[@Magicman786R10]

My favorite style is zercher shrug because it doesn't impact my rowing and deadlift recovery.

[@dans1454]

Severely underrated/unknown exercise. Zercher anything is the best way to build upper back/traps

[@ClassicPhysique27]

Dan S i just did zercher squats for the first time ever yesterday and my upper back and traps and legs are completely fried

[@Magicman786R10]

Jonathan Contreras welcome to the zercher squad! Try zercher box squat as well. Amazing exercise

[@daddyguy29]

@@dans1454 I liked zercher deadlifts from the floor for a little while but I eventually just didn’t end up liking it because of the stress of heavy weight on the crooks of my elbows.

[@srtmike2494]

Hey Alex your back has made great progress since my break from KZbin!

[@jedibrooks7235]

Respect for getting straight to the point. keep it simple and good luck with u channel

[@nadpad-4192]

Just want to say I’ve started doing rack pulls because of you Alex, and my traps have blown tf up without doing any sort of shrugging

[@Oracol]

Love it. Ordering a trap bar ASAP. Also plan to do deadlifts with it instead of conventional.

[@AlexLeonidas]

Fantastic to hear

[@OmarsGym]

you really are the king of youtube fitness

[@davetherave1230]

snatch grip barbell shrugs gave me really noticable results in a few months. They are excellent for upper traps. Train it Twice a week. One day around 5 reps and the other around 10 reps. Hold the weight for a second when you have shrugged it as high as you can.

[@douglasachaiba7885]

Another great alternative is snatch grip shrugs ....leaning forward slightly

[@heavyt5702]

Thanks, Alex. Super helpful, as always.

[@ParvParashar]

Completely fantastic video! Awesome work. 💪

[@dragonesquire]

Thanks Alex, another great instructive video!

[@3Runner95]

Can't remember the last time I've done a shrug

[@38Fanda]

you must be really smart

[@barbender313]

@@38Fanda underrated comnent

[@spears1179]

I agree the day after doing power shrugs is ruthless.

[@siddhantjaiswal4231]

Ive been doing dumbell nd barbell shrugs fr the last couple of months and just tried trap bar shrugs yesterday..man the traps r just lit up!!. Gonna start my pull days now with heavy shrugs since im not able to do deadlifts due to a lower back issue.

[@dans1454]

Farmers Walks/Holds! Same concept but also trains core stability at the same time.. 2 for 1 deal. Also Zercher shrugs/holds.

[@chrisgomez984]

I've been training my traps since I started lifting, but after doing 2 sets of this shit my traps were sore as hell the next day, absolutely crazy

[@GuillaumeLeValiant]

Your last sentence says everything man, you're right!

[@hayanradwan6100]

I just realized it's name a "Trap bar" for Traps, I always thought because your traped inside the thing, I feel stupid,

[@anhemes8680]

That's what I do when people ask why I'm always in my room and never out with friends.

[@darkred4228]

If someone notice this and comment sorry for repeating I but Scott style cheat and recover is heavy weight at the beginning with concentric cheat and slow negative not the other way around. As far the trap bar power shrugs goes yes they are super cool exercise for overloading and building the traps. However that machine that your gym has for shrugs is even better in my opinion. In one of your recent videos you've tried I and don't like it but when you do it standing and hold lower handles it super easy to do power and strict shrugs. What I like that loading the plates is so easy. Try holding the lower handles being on your feet and see how it feels.

[@thugnyo]

Dope video man.

[@jigeasd]

totally agree, its in the name ! awesome video again!

[@zyraw5846]

Great video man, gonna try doing these asap. I've neglected the trap bar for far too long (mostly due to my knee). Also, new thumbnail style? Looks good.

[@soares5792]

Damn that back looks great

[@seanclarke3680]

Pause

[@oliverconroy6894]

I always hit my balls doing barbell shrugs and quite firmly connect with my tip the other day. Had to finish the set.

[@EstParum]

You have reinvented the high pull. With another bar. But its good to know trapbar works aswell.

[@wildwildwest1286]

More great info Alex,and you looking jacked and yoked up dude!I'm still stuck on your Rack Pulls cycled in with different types of shrugs,but this looks good.I'm looking around for a Trap Bar,they are seriously expensive here where I live.

[@gt_-bo6gs]

Power shrugs are badass af.. Never really could do more than 4plates bc it would fuck up my lower back..until I realised that its really key to keep the bar as close to your body as possible.. now I understand why some guys complain about the bar hitting their balls lol..so no leaning forward.. the swing portion comes from the legs, with a straight back.. now after this technique fix Im at 6,5plates/280kg for 8-10reps.. do your power shrugs, they will build your traps like no other

[@gt_-bo6gs]

And snatch grip high pulls are great too.. atm they give me even more soreness in my traps than shrugs.. with less than half the weight

[@ELjs8]

Bro your traps are a 10/10 that’s why I only take advice on trap hypertrophy from you G

[@MahirParekh]

Great vid. Thanks 👍🏻

[@blackpurple9163]

I don't have this Using cable machine will have similar effect I assume

[@jsamuel251]

Today is my first workout with the trap bar I just bought let's go!!!!💪🏻🇺🇸

[@camerongormley3318]

10x10 115lb strict ohp on my youtube channel, I weigh 146lb now and as strong as I was at 167lb, time to lean bulk at the end of this month.

[@AlexLeonidas]

That's stupid strong for your weight man

[@camerongormley3318]

@@AlexLeonidas thanks a lot man :D

[@3Runner95]

10x10 is brutal, I got sore just by thinking about it.

[@camerongormley3318]

@@3Runner95 haha yeah man its very draining

[@christopheranderson8875]

Cameron Gormley - I tried doing an Iron Marathon. Start of with 1 rep, then 2, then 3 etc all the way up to 20 reps. Trust it’s more brutal than 10x10. MORE BRUTAL. You can try it with any compound movement.

[@Zeroleon]

I need to buy one of these bars, literally no gym in my town has it I checked every single one.

[@TheNazar123]

Alex you should do a vid on weighted planks and how do effectively and make good progress on them.

[@tswizzzzzzz3784]

Trap bar is honestly good for so many things, not to mention it's safer as well :)

[@Dr.WhetFarts]

Yeah thats why athletes prefer the Hex bar.

[@dailydoseofleftpill3458]

I completely agree

[@kyler980k]

100% agree with this

[@karlokamenjasevic921]

You can do it on rings if you're in an inverted position and then you pull yourself up with your traps

[@AlexLeonidas]

So much to do with rings

[@karlokamenjasevic921]

@@AlexLeonidas the only limit is your creativity

[@anonymousgentleman1124]

Hey Alex this is my question for your next q and a video Does masturbation or sex affect muscle growth? Is it safe if we do it 3 to 4 times in a day.

[@perseverance4289]

Interesting video. I will definitely try it out in my next neck and trap training and see the difference for me if they are comparable or better than power shrugs with a barbell.

[@fahedaltermathy3478]

Well definitely give it a shot after I’m done with cable shrugs

[@KrazyGames21]

Needed this

[@HarryOsirian]

Perfect exercise for me.. Traps response is great

[@akhil1753]

Benefits of high pulls without the technical side

[@rookendgame]

isn't it harder to control the eccentric with the bounce?

[@digletification]

can you do a power shrug with resistance bands?

[@scott-88]

I see other people doing these by using their hips for the momentum, not the knees. Thoughts? I've been using my knees and it feels great, but tempted to try the other way.

[@GmoneyREL]

Scott Herman's "Cheat and recover" approach is to do the cheat reps FIRST and THEN strict reps (that's the "recover" part). You said the opposite.

[@AlexLeonidas]

Ah my bad. Either way that's awesome

[@drottie]

Rapid is the key boys and girls, nothing beats it. But go all way down get stretch then pump them out, perfect rep each time, same for calves.

[@B44-y5i]

how do you load it though you technically need to be able to deadlift the weight ur gonna shrug since it cant be lifted to a surface like barbell

[@TheMolina297]

Literally did this early today. On my volume day.

[@flexygirevik]

do you usually keep the reps low with the power shrugs? or do you ever go for higher rep burnout sets?

[@muscleandmath2910]

Constantly shrugged shoulders due to emotional trauma are enough for me.

[@ihavetowait90daystochangem74]

Nice

[@Kingarthurjohn]

Have you ever tried the reeves deadlift for traps?

[@Aleks479]

How do one unracks the weight if he cannot deadlift it

[@johnrocco5102]

Hi Alex what would be a good set n rep range for this power style...! Cheers 👍

[@booopwappp1323]

Love your shit bro!

[@jasonn_lifts]

And what if I don’t have a trap bar?

[@bios546]

Hey destined alpha Lemmie know how handstand shrugs, weighted handstand shrugs and one arm handstand shrugs help in the case of upper trap dev. Peace Nice video btw, just wanted to know how the cali substitutes perform aga8nst weights. Peace again.

[@a.rampersad9732]

Nice video. But on a high frequentie program. You will get so much fatigue that it will be counterproductive. Specially when you squatting en deadliftiing of some form

[@Dems4TheDevil]

Alex can you give advice to those who can’t deadlift that much how to get it off the floor?

[@scott-88]

I wonder... I get headaches doing shrugs. But I've always done them pretty light and with a squeeze. I wonder if doing them this way, with more of a stretch, actually helps my headaches by stretching the traps out more?

[@scott-88]

Update, no headaches and my traps are blowing up. Super sore, but a bearable sore. Unlike the strict shrugs.

[@xXLonetacoXx]

I usually get a migraine and a stiff neck the day after shrugs. I'm gonna start using the trap bar as well.

[@FRANKLiN_music]

how do you actually know for a fact that the weighted stretch is key? It may differentiate between each person, won't it ?

[@AlexLeonidas]

Watch kzbin.info/www/bejne/sGS0mWyQm9KJicU&index

[@rshak663]

Awesome exercise

[@jaggeriscoughmedicine]

Why not use dumbbells then?

[@elliot993]

These WRECK my traps. These work.

[@RazorEdgeBullie]

If I don't have a trap bar in my gym can I do the same thing on that seated trap machine standing up?

[@kenabisan4731]

I wish my gym had one of those. They dont even have a rack tower, but 3 benchpress benches..

[@Novaverse]

I love traps............wait

[@2jmajjic]

What about trap bar rows?

[@xTruncz]

Alex you are so awesome lol

[@utkarshdixit1408]

Why is this better than the dumbbell version, though?

[@AlexLeonidas]

The dumbbells won't go heavy enough in most cases and can be slightly more unstable. Other than that the effect is similar.

[@aes8728]

What if my commercial gym doesn't have ANY trap bar and I have to chose between Olympic bar and a strange machine that mimic a trap bar for RDL ?

[@GogetaSuperSaiyan9]

Rack pulls above the knee:Am I a joke to you?

[@joseloaguirree]

How many reps and sets do you recommend Alpha ?

[@mouthninjas]

I dont have a trap bar at the gym :(

[@Milpower]

Can Do with bands?

[@MuzzaMiki]

Looking bear mode with that shirt 👌🏻

[@cristiantrifan6285]

Overhead shrugs is good , Alex ?

[@NickPlaysPC]

Great video as ever. Sorry if you mentioned this in the vid but what rep range would you do on these