A shrug bar is an important piece of weight training equipment that allows you to build a range of upper body muscles. It allows you to workout in a way that would be difficult to perform with traditional barbells. If you have no idea what a shrug bar is or how to use it then you can find information on various platforms. Below are some of the most popular shrug bars that you may want to go for once you have decided you would like to purchase one for your home gym.
Build Up Your Upper Body Strength
The Olympic Shrug is a classic weight lifting exercise used in all the Olympic weight sets. It’s also known as the shrug exercise. This exercise is performed while sitting and leaning against a sturdy chair or sofa. You’ll need a hefty supply of about two pounds of free weights and eight to ten dumbbells for this exercise. You can even perform the shrugs on a stability ball.
Deadlift – Deadlifts are one of the most important exercises for your lower back. It works the whole back, but especially the traps, which are crucial for shoulder health and strength development. Deadlift workouts using the Olympic Shrug Bar focus more on the traps and glue than the hamstrings.
Overhead press – You can do an overhead press using the Olympic Shrugs, but you can also do a regular overhead press with a barbell. I prefer the shrug bar for this exercise simply because it’s so easy and flexible. I simply shrug up until my chest is about three inches from the floor. Then I simply lower the barbell back down until my arm is at shoulder level. Try doing this exercise with a heavier weight, but make sure to keep the barbell on the floor.
Decline press – Deadlifts, however, are better done with the trap bar. You can grab the bar and let it hang by your sides, with your feet hip-width apart. Keep your back straight, grip the bar with your palms facing away from you, and squeeze the barbell to your chest until your elbows become parallel with the floor.
Hex bar pulldown – Deadlift, triceps extensions, and preacher curls all work great with the hex bar in your gym. Place yourself on the edge of a bench that has both arms positioned at either ends. Next, grab both handles of the hex bar with your palms facing away from you. squeeze the barbell as you pull it toward you, making sure that your elbows are perpendicular to the ground.
Squat dip – I don’t usually like to do a full squat in the gym, but when I’m using the shrug bar instead of the normal barbell I usually include a squat dip. You’ll need a sturdy bench and a sturdy floor. Dip down to grab the handles of the trap bar. Keep your back straight, spread your legs, and squat the bar back down to your starting position.
One last exercise that will use both the shrug bar and the trap bar is the Superman squat. This exercise will target your quadriceps, hamstrings, and calves. Perform the standard squat, but this time keep your feet shoulder-width apart and stand in front of a chair.
Do four sets of 12, one each side. If you’re using the shrug bar instead of the normal barbell, use a dumbbell for each set of twelve. For the Superman squat, I generally prefer four sets of twenty, but any set between eight and sixteen will do.
Now it’s time to move on to other exercises. If you’ve done any shrug bar or trap bar exercises before (and you should have, since they’re so powerful) now it’s time to move on to deadlift. Use a heavy weight, but use short reps to start out with. I usually find that sets ranging from five to seven are all I need to get the job done. Remember to always make sure your back stays flat and your head is lifted high.
Other than doing shrug bar and trap bar deadlifts, there are also many other exercises that use this free weight apparatus. A few of the exercises include lower back squats, stiff-legged deadlifts, and stiff-legged bent-over rows. The great thing about doing deadlifts with a shrug bar is that you can choose to either keep your hands in front of your body, or to curl your hands toward your body, making it much more difficult to get the bar off the floor. Either way works great.
To do deadlift, just lower the weights to the ground and keep your feet hip-width apart. Then, explosively lower yourself by bending your knees and explosively grinding the weight towards your chest, staying upright at the same time. This exercise is great for building upper body strength and building up your stamina at the same time, making it a must have if you want to be any serious in the world of bodybuilding.
To do stiff-legged deadlift, take the dumbbells handle with your palms facing away from you. You’ll then bend your knees, keeping your back straight, and grab the handles of the dumbbells. After standing with the weight in your hands, bend your legs and grab the handles again, making sure your elbows are locked. Go back to the starting position and then straighten your legs and return the weight to the starting position. Keep doing this until your body has been stretched into a straight line.