Shrug Form

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Dudes...quick one.

Shrugs:

I've been doing shrugs for, about 3 months now...but I got a little question about form. I litterally shrug, like you would if your wife asked where the pyrex jug had gone that you used to fill the chainsaw with petrol. In other words, shrug up, shrug down.

I've seen guys in the gym though do what I can best describe as a 'rolling shrug', rolling there shoulders through the shrug.

So what is the best form? I've been warned that poor form on shoulder exercises can lead to some nice niggling injuries...
 
DO NOT roll your shoulders while performing shrugs. All you need is a nice up and down movement of the shoulders, with a nice squeeze at the top.
 
LV is correct. 'rolling' the shoulders like that is an excellent way to damage your rotator cuffs.
it really should be a single plane of movement.

i like to change up my shrugs though...dumbbells are a more natural feel, barbells are nice too, as are the shrug bars (bar is notched out in the middle you can stand centered in the bar).
my gym has a shrug machine I'll sometimes use, and I'll switch off between facing it standing, and then sitting in it facing away, just to hit it two different ways.
 
I was gonna same thing about rolling and rotator cuffs. Try to visualize bringing your traps to your ears, it may help a bit too.

And give it some variety between dumbells, barbell, the shrug machine...you can also do them on a standing calf raise machine with the pads over your shoulders...and you shurg obviously instead of do a calf raise. Personally I like barbell the most but occassionally do dumbells.
 
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