Part 2 of a great power-centric routine that will also build muscular size and strength.
Best for Traps & Calves: Power Shrug
Best Way to Do It: Stand with your feet hip-width apart and grasp a barbell with an overhand grip in front of your thighs. With a push from your lower body and without bending your elbows, shrug your traps toward your ears, rising onto your toes briefly. Settle yourself after coming back down, then repeat.
Best Weight: 50%–80% of your power shrug 1RM
Best Set/Rep Range: 3 sets, 3–8 reps
Best Time to Do It: As the first exercise in your traps workout (typically after training delts)
Why It’s the Best: Due to the assistance from the legs, the power shrug lets you drive up more weight than you’d be able to with just your traps. Plus, the calves come into play, especially at the top of the motion, where you should extend your ankles (flex your calves) as much as possible.
Best Way to Do It: Stand with your feet hip-width apart and grasp a barbell with an overhand grip in front of your thighs. With a push from your lower body and without bending your elbows, shrug your traps toward your ears, rising onto your toes briefly. Settle yourself after coming back down, then repeat.
Best Weight: 50%–80% of your power shrug 1RM
Best Set/Rep Range: 3 sets, 3–8 reps
Best Time to Do It: As the first exercise in your traps workout (typically after training delts)
Why It’s the Best: Due to the assistance from the legs, the power shrug lets you drive up more weight than you’d be able to with just your traps. Plus, the calves come into play, especially at the top of the motion, where you should extend your ankles (flex your calves) as much as possible.
http://www.muscleandfitness.com/news-and-features/galleries/training/best-power-moves-part-2/slide/2
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