Song: Parmalee – Hotdamalama

Exercise Tips

• Underhand/Overhead grip can be used if going heavier. 
• Don’t go so heavy that you reduce your range of motion!  To maximize hypertrophy, we must maximize the range of motion.  If you use an under/overhand grip to lift heavier, your ROM should be just as large if using lighter weight.
• I find that a double overhand grip ensures you don’t lift too heavy and reduce the range of motion as a result.  Using a double overhand grip also feels less awkward when shrugging.
• Training for strength – underhand/overhand grip.
• Training for hypertrophy – double overhand or underhand/overhand grip (but again, I see many people sabotage their gains by using the underhand/overhand grip because they lift too heavy and reduce the range of motion).
• You can use lifting straps to take grip strength out of the equation.
• Brace down and tighten your core prior to lifting the weight.
• Think about starting each shrug with the traps.  You’re trying to shoot your traps to the ceiling and weight is simply tugging on them.  It’s a trap initiated pull rather than you trying to lift the weight with your arms. 
• You can have a slight forward lean if the bar steamrolls your manhood.  This isn’t ideal for your back but I’d rather add strain to my abs and back than my goods.  A lifting belt can help.
• Again, maximize the range of motion, shrugging up as high as you can go (we can’t stress this enough… this is the only way to really mess up shrugs).
• Don’t lift so heavy that you fail to control the eccentric portion of the lift.  The weight shouldn’t just drop via gravity.  You should be in total control of the release and at any point, you could stop and shrug the weight back up.
• Keep your neck in a neutral position, don’t tilt your head back or look side to side. 
• You can look down, but don’t dig your chin deep into your chest.