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Truly Huge Fitness Tips
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Fitness Tips For 10/11/2006
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The Kelso Shrug System
by Scott Miller
Most people think traps just sit on top of your shoulders going up to
your neck. Not true, the trapezius muscles start mid-back in the
center with a 'V' going up to (and including) the upper traps that
sit on top of the shoulders. The rhomboids are in the upper back
beneath the traps.
I read the book - Kelso Shrugs and gleaned some good knowledge from
it. I used to do the standard lifter's shrug - smith machine - and
just shrug X amount of times - heavy, of course. After doing
deadlifts for about 1.5 years, and reading Kelso's shrug book, I
do shrugs a different way and have seen more total trap development
since.
Seeing that doing deads helped develop my traps, I figured that
pulling from a low start position, just below the knees would help
develop my traps more than the usual shrug. I use the squat rack
with the cross bars set about mid-shin. I basically do a rack
deadliftand then shrug the bar 5-6 times and lower it. 10 second
rest and repeat the process. I do this 5-6 times, taking advantage
of the pull and the shrug, getting 25-30 reps in. I consider this
1 set. I do 2 or 3 sets in this fashion.
Shrug Exercises
After reading Kelso's book on shrugs, I decided to do a few
different angles, as well. I use the T-bar lat machine for these.
First, I lie down on the T-bar machine, like I would to do lats.
Then, using dumbbells in each hand (heavy), I shrug the dumbbells.
The angle of the T-bar machine makes me use the mid/lower traps, as
well as the rhomboids. Then I drop the dumbbells on the floor, grab
the T-bar handles and shrug (yet another angle and very heavy) some
more. I superset those, no rest in between. I do 3 sets of those,
making sure that I don't bend my arms - they're just hooks at this
point.
In doing my shrugs at 3 different angles, I've seen more
development of nearly the entire trapezius muscle, while hitting
the rhomboids.
