What To Know
- The bar is held with an overhand grip and the exercise is performed by standing with the feet hip-width apart and the knees slightly bent.
- The trap bar shrug is a safer exercise than the barbell shrug because it puts less stress on the lower back.
- Hold the bar at the top of the movement for a second and then lower it back down to the starting position.
Trap bar shrugs and barbell shrugs are two popular exercises for building massive traps. While both exercises are effective, they have their own unique benefits and drawbacks. In this blog post, we will compare trap bar shrugs vs barbell shrugs and help you decide which exercise is best for you.
What are Trap Bar Shrugs?
Trap bar shrugs are performed with a specialized trap bar that has handles at shoulder width. The bar is loaded with weight plates and the exercise is performed by standing with the feet hip-width apart and the knees slightly bent. The bar is then lifted up to the shoulders by shrugging the traps.
What are Barbell Shrugs?
Barbell shrugs are performed with a standard barbell that is loaded with weight plates. The bar is held with an overhand grip and the exercise is performed by standing with the feet hip-width apart and the knees slightly bent. The bar is then lifted up to the shoulders by shrugging the traps.
Benefits of Trap Bar Shrugs
- Reduced risk of injury: The trap bar shrug is a safer exercise than the barbell shrug because it puts less stress on the lower back. This is because the weight is distributed more evenly across the body.
- Greater range of motion: The trap bar shrug allows for a greater range of motion than the barbell shrug. This is because the handles of the trap bar are higher than the bar of the barbell.
- More comfortable: The trap bar shrug is more comfortable to perform than the barbell shrug because the handles are padded. This can be important for people with wrist pain or other injuries.
Benefits of Barbell Shrugs
- Greater weight capacity: The barbell shrug can be loaded with more weight than the trap bar shrug. This is because the barbell is more stable than the trap bar.
- More challenging: The barbell shrug is a more challenging exercise than the trap bar shrug. This is because the weight is distributed more evenly across the body.
- More versatile: The barbell shrug can be performed with a variety of grips, including overhand, underhand, and neutral. This allows you to target different muscle groups.
Which Exercise is Better?
The best exercise for you depends on your individual needs and goals. If you are new to weightlifting or have any injuries, the trap bar shrug is a safer and more comfortable option. If you are looking to lift heavier weights or challenge yourself more, the barbell shrug is a better choice.
How to Perform Trap Bar Shrugs
1. Stand with your feet hip-width apart and the knees slightly bent.
2. Grip the handles of the trap bar with an overhand grip.
3. Lift the bar up to your shoulders by shrugging your traps.
4. Hold the bar at the top of the movement for a second and then lower it back down to the starting position.
5. Repeat for 8-12 repetitions.
How to Perform Barbell Shrugs
1. Stand with your feet hip-width apart and the knees slightly bent.
2. Grip the barbell with an overhand grip.
3. Lift the bar up to your shoulders by shrugging your traps.
4. Hold the bar at the top of the movement for a second and then lower it back down to the starting position.
5. Repeat for 8-12 repetitions.
Tips for Getting the Most out of Trap Bar Shrugs and Barbell Shrugs
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting your traps throughout the movement.
- Keep your back straight and your core engaged.
- Breathe out as you lift the weight and inhale as you lower it.
- Rest for 60-90 seconds between sets.
Summary
Trap bar shrugs and barbell shrugs are both effective exercises for building massive traps. The best exercise for you depends on your individual needs and goals. If you are new to weightlifting or have any injuries, the trap bar shrug is a safer and more comfortable option. If you are looking to lift heavier weights or challenge yourself more, the barbell shrug is a better choice.
Questions We Hear a Lot
Q: What is the difference between trap bar shrugs and barbell shrugs?
A: Trap bar shrugs are performed with a specialized trap bar that has handles at shoulder width. Barbell shrugs are performed with a standard barbell that is loaded with weight plates.
Q: Which exercise is better for building bigger traps?
A: Both exercises are effective for building bigger traps. However, the barbell shrug can be loaded with more weight, which may lead to greater muscle growth.
Q: How often should I perform trap bar shrugs and barbell shrugs?
A: You can perform trap bar shrugs and barbell shrugs 1-2 times per week.
