Strong Traps, Healthy Shoulders
A funny thing happens whenever I inform someone (namely, guys) they need to hit their upper traps more. The immediately go into Bane mode:
Visions of heavy barbell shrugs, breaking Batman’s back, and walking around asking people “do you feel in charge?” run rampant.
It’s all well and good, I have nothing against shrugs. I draw the line against breaking people’s backs though. BAD BANE, NO!
Shrugs are undoubtedly a great exercise to build the upper traps. And the upper traps are kind of important when it comes to the ability to bring one’s arms overhead – they’re one of three muscles that help to upwardly rotate the scapula.
Via my time as a coach at Cressey Sports Performance (and even now) I work with a lot of people with shoulder issues. Training the upper traps directly has gotten a bad rap in recent years. But for athletes and lifters who are stuck in spine-extension based postures and can’t raise their arms overhead, training the upper traps can be a game changer for overall shoulder health and performance.
The key? Ensure they’re trained with upward rotation.
Comments for This Entry
Jake
If one of your clients has passes screens and can barbell overhead press, how to do you cue them? armpits forward or a shrug at the top? thanksAugust 17, 2016 at 1:46 pm |
TonyGentilcore
I'm a little confused: I don't cue a shrug with a standard overhead press. Or are you referring to the overhead barbell shrug?August 18, 2016 at 8:50 am |
Jake
The standard press, as some like Rippetoe recommends that you shrug while others recommend you keep your shoulders down and back while pressing. Just was curious/ interested how you coached it. Sorry for the confusion and thanks for the reply.August 18, 2016 at 11:45 am |
TonyGentilcore
I tend to run on the side of the fence with Joel Seedman. If we're talking a STRICT overhead press I think cueing more stability (and hence scapular depression, retraction, and medial rotation) will bode well. Then again, when things get "heavy" I'm not opposed to a shrug. Strict technique will only take you so far.August 22, 2016 at 8:32 am |
Jake
Thank you, I looked up his information and read up on it and it was very helpful. Tried your approach/ his and my overhead today and went great. Thanks againAugust 26, 2016 at 5:35 pm