shoulder shrugs?? - SuperiorMuscle.com

warrior24 · #1 05-11-05, 04:08 PM

when doing bar bell shoulder shrugs... are you not supose to rotate you shoulders i have herd that this could mess uo your rotator cuffs. any sugestions.

thanks

beefcake · #2 05-11-05, 04:45 PM

Quote:

Originally posted by warrior24
when doing bar bell shoulder shrugs... are you not supose to rotate you shoulders i have herd that this could mess uo your rotator cuffs. any sugestions. thanks

No, do not rotate your shoulder. Up and down, that's it.

BBAddict · #3 05-11-05, 05:21 PM

I've always wondered why people rotate. Is there supposed to be some benefit to rotating your shoulders? It isn't clear to me that it provides any more contraction of the muscle.

Stonecold54 · #4 05-11-05, 05:53 PM

Quote:

Originally posted by BBAddict
I've always wondered why people rotate. Is there supposed to be some benefit to rotating your shoulders? It isn't clear to me that it provides any more contraction of the muscle.

its because bad information gets passed around faster than fire in a hay field in the gym. If one small guy sees one built guy do something, they immediatley copy them assuming that it is correct form. It doesn't provide more contraction, in fact it probably provides less as there is no top or bottom to the motion if you do a circular ROM.

YellowJacket · #5 05-11-05, 05:57 PM

The idea, I believe, is that rotation strengthens the RC muscles, when in fact it does more harm than good to the RC mucles and more importantly the entire glenohumeral joint capsule.

iceberg · #6 05-11-05, 06:20 PM

I do not rotate my shrugs, but you can vary the shrug by starting with your shoulders forward on one set (lifting straight up) anf starting with you shoulders in the back starting position lifting straight up (rear starting position is like trying to squeese your shoulder blades to the center of your upper back.

Another shrug exercise is alternating one arm DB raises. I feel like I can get a gearter range of motion and can concentraight on the muscle better.

ICEberg

barbender · #7 05-11-05, 10:47 PM

From what I have read from the cooper clinic and others that look at emg tests for muscle reactivity, the standard up and down shrug is actually more effective than the circular rom. Not to mention that the circular, can potentially be damaging to the rotator cuff. That is such a sensitive joint, really gotta be careful, imo.

giveitup · #8 05-12-05, 07:03 AM

why is this in the AAS forum....... Setting that aside, DO NOT under any circumstances rotate you shoulders during shrugs.... Stupid people.. Shrugs are performed in a slow, straight up an down movement. with an emphasis on contracting the affected muscle at the top...... I use the 6/2/6 principle...... six second up, two seconds squeeze and hold at the top, and six seconds down...... someday I will post my traps.... very impressive by any standards...... looks great in my most muscular pose....

BENCH355ANIMAL · #9 05-12-05, 07:12 AM

It's funny this was posted......I just educated some guy at the gym last night who was doing the rotation. The kid was about 18, 135 lbs. and was holding 315, and rolling his shoulders

His shoulders weren't even able to move up at all. It's a wonder his arms didn't rip off at the shoulders

**Shibby** · #10 05-12-05, 07:29 AM

Quote:

Originally posted by barbender
Not to mention that the circular, can potentially be damaging to the rotator cuff. That is such a sensitive joint, really gotta be careful, imo.

That's some more misinformation right there. The rotator cuff is not a joint. The rotator cuff is a group of four muscles. The Teres Minor, the Infraspinatus, the Supraspinatus and the Subscapularis. The joint in your shoulder is the glenohumeral.

Deez Nuggets · #11 05-12-05, 07:37 AM

Quote:

Originally posted by iceberg
I do not rotate my shrugs, but you can vary the shrug by starting with your shoulders forward on one set (lifting straight up) anf starting with you shoulders in the back starting position lifting straight up (rear starting position is like trying to squeese your shoulder blades to the center of your upper back.

Another shrug exercise is alternating one arm DB raises. I feel like I can get a gearter range of motion and can concentraight on the muscle better.

ICEberg

I do both. Smith rack barbell shrugs (5 sec up, 2 second hold, 5 sec down). 3 sets of 10-12

then over to dumbells for 3 sets of 10 (same format).

imonboardtoo · #12 05-12-05, 05:21 PM

Good info here. And while I see guys do the rotating shrugs every day at the gym, I learned real early from a vet that it's a bad move.

Primal Instinct · #13 05-13-05, 12:22 AM

Like we need MORE rotator cuff injuries in our lives, lol. It took me almost a full year to recover from a 45%- 50% tear. Luckily, I did not opt for the surgery. The injury was not weight training related but instead injured on the job. So, I don't even have a cool story for it.

barbender · #14 05-16-05, 12:08 PM

Quote:

Originally posted by Shibby
That's some more misinformation right there. The rotator cuff is not a joint. The rotator cuff is a group of four muscles. The Teres Minor, the Infraspinatus, the Supraspinatus and the Subscapularis. The joint in your shoulder is the glenohumeral.

Guess I should've been alittle more correct with my grammar, I was not actually calling the rotator cuff the joint. I was actually refering to the area of articulation between the humerus/scapula/clavicle.