The Hise Shrug - Part 1
May 16, 2011
by Stephen R. Santangelo
http://www.primalfitness-systems.com/articles/archives/2011/exercises/the-hise-shrug.html
Muscles Activated: Traps
The Hise Shrug was developed by old time strongman Joseph Curtis Hise.
This is the ultimate in trap training because it eliminates all of the assistant muscles.
To begin the movement, get under the bar just as if you’re getting ready to do a back squat.
Keep the bar high up on the traps, not low as in powerlifting.
Step away from the rack, get a solid stance and shrug the traps as high as possible and squeeze for a 2 count. As you shrug, inhale deeply to increase internal pressure. This will allow you to use more weight and shrug higher.
Be sure not to use your arms to push the bar up. Use your inhalation. Also, beginners will have a tendency to stand on their toes as if they are doing calf raises. Keep the feet planted flat. This is all about shrugging the traps.
Beginners need to stay with 2-3 sets of 10-15 reps. Focus on technique and make the traps do all the work. Work each set to failure; your traps can handle it.
I like to use my 85# thick bar to load the weights on. The thicker surface is more comfortable which allows me to focus more on the traps.
As you become more experienced with the Hise Shrug you should be able to use the same amount of weight as you do in your squats and maybe even 10%-20%.
Watch your traps grow out from behind your ears.
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