working your core

[houston911]

how important is this? what are some good exercises for it?

[khalid a.k.a Genocide]

Deadlift and Squats(regular and front squats), it gets no simpler than that. Plus you can also add olympic lifts such as the power snatch, power cleans, and clean&Jerk. All these lifts require a great degree of technique. So you might want to spend the first few months working on the proper form and techniques for these lifts before you start upping the weights.

The exercises up above mentioned really target core strength/overall body strength. It gets no better than that. :yes:




Lift heavy and Lift smart!!!!!!!!!!!!!!!!

[Tommy Brown]

Deadlift and Squats(regular and front squats), it gets no simpler than that. Plus you can also add olympic lifts such as the power snatch, power cleans, and clean&Jerk. All these lifts require a great degree of technique. So you might want to spend the first few months working on the proper form and techniques for these lifts before you start upping the weights.

The exercises up above mentioned really target core strength/overall body strength. It gets no better than that. :yes:




Lift heavy and Lift smart!!!!!!!!!!!!!!!!

is 200lbs considred heavy for deadlifts and shrugs?

[khalid a.k.a Genocide]

is 200lbs considred heavy for deadlifts and shrugs?

No. thats (very) light for deads and shrugs. However, if you're just starting out working on proper form/technique for deads then the amount of weght on the bar should not matter. my advice to you would be perfect your form first and then afterwards worry about upping the weight.




Lift hard and Lift smart!!!!!!!!!!!!!!

[Big H]

is 200lbs considred heavy for deadlifts and shrugs?

For Deads, no.

For Shrugs its decent weight if your startin out. You should be able to rep 225 on shrugs if you can do 200 lbs. (two 45 lb. plates on each side).

[whoa4]

For Deads, no.

For Shrugs its decent weight if your startin out. You should be able to rep 225 on shrugs if you can do 200 lbs. (two 45 lb. plates on each side).
so whats a heavy weight to rep in shrugs

[Big H]

so whats a heavy weight to rep in shrugs

Upwards of 315 for most. However I like to get in reps over weight when dealing with Shrugs to shock my Traps. I only f*cks with the barbell shrugs cuz you can adjust your grip (close, wide, shoulder width) and you can add massive weight when your ready for it.

Only downside for some people when it comes to Barbell shrugs is Grip strength and calluses. Gloves don't help either with shrugs. I go raw when I Barbell Shrug; from my experience it doesn't hurt as much. Also some people may have the strength in their Traps, but simply lack the grip strength to hold the weight. I see this as a common issue most of the time. DO NOT NEGLECT YOUR FOREARMS!

[whoa4]

Upwards of 315 for most. However I like to get in reps over weight when dealing with Shrugs to shock my Traps. I only f*cks with the barbell shrugs cuz you can adjust your grip (close, wide, shoulder width) and you can add massive weight when your ready for it.

Only downside for some people when it comes to Barbell shrugs is Grip strength and calluses. Gloves don't help either with shrugs. I go raw when I Barbell Shrug; from my experience it doesn't hurt as much. Also some people may have the strength in their Traps, but simply lack the grip strength to hold the weight. I see this as a common issue most of the time. DO NOT NEGLECT YOUR FOREARMS!
Yea, me and my homeboy used to do our reps at about 365 but now I stay around 315 also. The bigest factors really are grip. Most of the time, I can get it up, but sometimes I just don't have the grip to hold it as long as I want...


I also hold it powerlifters style, with one hand facing forward and the other hand facing backward. Then I switch hands and do another 8-10 reps. Thats only when I do barbell shrugs, which isn't too much anymore

[Big H]

Yea, me and my homeboy used to do our reps at about 365 but now I stay around 315 also. The bigest factors really are grip. Most of the time, I can get it up, but sometimes I just don't have the grip to hold it as long as I want...


I also hold it powerlifters style, with one hand facing forward and the other hand facing backward. Then I switch hands and do another 8-10 reps. Thats only when I do barbell shrugs, which isn't too much anymore

Yea the Supinated grip is best for Barbell shrugs; I use the same grip for Deads.

[whoa4]

Yea the Supinated grip is best for Barbell shrugs; I use the same grip for Deads.
Yep, I didn't remember the name of the grip. I use it for deads also.

Do you do the reverse shrugs, with the barbell behind your back? Does that help posture and what exercises do you think would help my posture out a little bit?

[Big H]

Yep, I didn't remember the name of the grip. I use it for deads also.

Do you do the reverse shrugs, with the barbell behind your back? Does that help posture and what exercises do you think would help my posture out a little bit?

I've done reverse shrugs but didn't like em; my ass kept getting in the way. I've seen people do them on Smith Machine with no problem though, give those a shot. I'm sticking with the standard one though.

[whoa4]

I've done reverse shrugs but didn't like em; my ass kept getting in the way. I've seen people do them on Smith Machine with no problem though, give those a shot. I'm sticking with the standard one though.
Mines does too I just try to hold the bar farther out in the back.

But do you know of anything else for posture?

[Big H]

Mines does too I just try to hold the bar farther out in the back.

But do you know of anything else for posture?

Not sure if many exercises help posture. If any I'd say Military Press (standing) would help if you slouch, but things like posture have to be adjusted on your own and changing how you carry yourself. I'll have to check up on this cuz I haven't ran into this problem before.

[Shaolin Temple]

I've done reverse shrugs but didn't like em; my ass kept getting in the way. I've seen people do them on Smith Machine with no problem though, give those a shot. I'm sticking with the standard one though.

I hear the reverse shrugs targets the traps more, and is thus more effective than the regular ones. I need to develop my traps more.

[Big H]

I've only dealt with regulars and can't complain about the results. Barbell Shrugs along with Upright Rows (done correctly) are two of my favorite workouts.

[khalid a.k.a Genocide]

I love doing behind(back) the body BB shrugs. It helped shape my traps pretty nicely(of course along with front BB shrugs and DB shrugs). It just hits the traps from a different angle(just a bit) than front BB shrugs. Both work the overall traps just fine. I alternate between them and DB shrugs, one week I do 3-5 sets of front BB shrugs, the following next I do back BB shrugs(3-5 sets as well) and the week after I'll DB shrugs.