Barbell Overhead Shrug
The overhead shrug is a weightlifting exercise that primarily targets the trapezius muscles in the upper back and shoulders. The barbell overhead shrug is a variation of the classic barbell shrug and is used to target traps. The difference in the exercise is that it transforms the shrug from a pulling exercise to a pushing exercise.
How to do:
Step 1: Set Up Properly: Stand straight with feet about shoulder-width apart. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Lift the barbell overhead, fully extending your arms and keeping the bar directly above your head. Make sure to keep your shoulders down and your back straight.
Step 2: Lift your scapula up: Keeping your arms straight and your shoulders down, shrug your shoulders up toward your ears. Focus on engaging the upper back and shoulder muscles, and lift or elevate your scapula while you are pressing the weight overhead.
Step 3: Hold the Top Position: Hold the top position for a second or two, then lower your shoulders back down to the starting position. Make sure to keep your back straight and your core engaged throughout the movement.
Common Mistakes to Avoid:
Using too much weight: It’s important to start with a light weight and gradually increase as you become comfortable with the movement. Using too much weight can lead to poor form and increase the risk of injury.
Rounding the back: Keep your back straight throughout the exercise to avoid any unnecessary strain on your lower back.
Rushing through the movement: Take your time with each rep and focus on proper form. Rushing through the exercise can lead to poor form and increase the risk of injury.
Barbell Overhead Shrug: Benefits
1- Increased Muscle Mass: Overhead shrugs are an effective exercise for building muscle mass in the trapezius muscles. As you lift the weight overhead and engage your upper back muscles, you create tension in the trapezius muscles, causing them to contract and grow stronger.
2- Improved Shoulder Stability: Overhead shrugs can help improve shoulder stability by strengthening the muscles that support the shoulder joint. This can be particularly beneficial for athletes or individuals who engage in activities that require a high level of shoulder mobility and stability.
3- Improved Posture: Overhead shrugs can help improve posture by strengthening the muscles that support the spine and upper back. By building strength in the trapezius muscles, you can help to counteract the effects of slouching or sitting for long periods of time.
In conclusion, Barbell overhead shrugs are a challenging but rewarding exercise that can benefit anyone looking to improve their upper body strength and posture.
Barbell Overhead Shrug: Muscles Worked
Barbell overhead shrugs are a exercise that primarily targets the upper back and shoulder muscles, particularly the trapezius muscles. Here are the main muscles worked during barbell overhead shrugs: