Overhead shrug test

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Scott Birdby Scott Bird | February 20, 2006
Filed in workouts | 6 comments

Just a quick one today - several hours of digging convinced me to leave the main stuff until tomorrow morning.

I’ve never tried these, however a recent mention on T-nation (a much older description here, as well as a few other interesting moves) as well as the current shoulder emphasis convinced me to give them a go. These were done in a similar fashion to the overhead lockouts - seated on a bench inside a power rack with pins set nice and high.

Unlike normal shrugs, these include the lower back amongst the victims. Very nice.

Overhead shrug 20@20/44, 4×10@60/132, 2×10@80/176

NB : The weights used will be closer to those used for the Hise shrug than the regular variety.


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Comments

1

Time for some overhead squats next…? Might turn out to be too much for your shoulders though, I can easily clench my hands behind my back in the shoulder stretch but it was still a pinch. Brutal.

Posted by: Kris | February 20, 2006 10:54 PM

2

The only thing that’s been preventing me from trying them has been the low headroom in the garage gym. I suppose I could do them outside, but I don’t want to scare the neighbours just yet :)

Posted by: Scott | February 20, 2006 11:10 PM

3

The linked article had several good ideas. Is the shoulder issue strength, flexibility or some combination?

Posted by: Bud Gibson | February 21, 2006 3:57 AM

4

Bud, I might give the see-saw press a go (probably kneeling though - low roof).

As for the shoulder - a general lack of strength is the main issue, plus a little bit of limited flexibility. Take a look at this.

Posted by: Scott | February 21, 2006 7:34 AM

5

Sounds safer done while seated and with some back support. With bench shrugs and regular shrugs, are you trying for a bigger yoke, Scott?

Posted by: Alberto Caraballo | February 21, 2006 9:38 PM

6

I didn’t actually use any back support for these - the choice is either a steep incline or no support at all (with my current setup).

A bigger yoke isn’t a primary goal, but it’ll be nice to have. I’m really just trying to up my deadlift.

Posted by: Scott | February 21, 2006 10:27 PM

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