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Today's topic is a combination exercise called Bent over/Upright Shrug Combo. The purpose of the exercise is to increase structural strength of your upper back, particularly the rhomboid muscles and middle and upper trapezius muscles.
Secondary effects of the exercise include strength endurance of the grip and back.
A strong upper back is important for any carrying tasks. Also, strong rhomboids are important in order to maintain good posture in standing and sitting.
A combination exercise like Bent Over/Upright Shrug Combo increases the DENSITY of your training tremendously. DENSITY is a basic program variable indicating amount of performed work per unit of time. If you want to get the most out of your time in the gym, DENSITY is a key! (Unless your goal is pure maximal strength - such a program requires long breaks.)
DENSITY is achieved by prolonging each set, but without compromising the load used. This is done by:
- Using shrug variations that shift the load between the rhomboids and the upper traps.
- Taking 10-15 second breaks between exercise segments. This short break allows for some recovery of your grip that is taxed in all the exercise variations.
The entire exercise calls for 5 segments, each consisting of 8-12 repetitions with optitional isometric holds to finish the set.
A basic guideline for improving structural strength is to train a movement/muscle group twice per week for a total of 75-200 repetitions. If you do the math, each set of bent over/Upright Shrug Combo will give you about 50 reps per set, so one to two sets twice a week will most likely do the job.
You can see me perform the exercise in a video clip located on the "Videos" page on Yestostrength.com. Here is a short description of the 5 segments:
- Bent Over Shrug (scapula retractions), 8-12 reps - Keep back straight.
- Sumo Deadlift Shrugs, 8 - 12 reps.
- Upright Shrug, 8- 12 reps.
- Trap Pull, 8 - 12 reps.
- Power Shrug, 8-12 reps.
- Isometric hold in bent over position, max time (hold for as long as you can).
- Isometric hold in upright position, max time.
Click here to see video.
Changing the angle of the torso from segments 1 to 2 to 3 changes the recruitment of the upper back muscles and you are gradually taking the load off the back.
Segments 4 and 5 are explosive in nature.
Wait a minute. Shouldn't power exercises be performed first? Yes, they should, but only if the goal is power development.
In this exercise the goal is to fatigue the upper back and these explosive exercises that involve more leg work allows you to continue the set. Also, changing the tempo of a contraction changes the recruitment pattern of the muscle. So, going from a slower tempo in segments 1-3 to a faster tempo in segments 4-5 we hit the muscles differently.
We also go partly horizontal again in step 4 and vertical again in step 5 to reduce fatigue in the low back that could terminate the set prematurely.
If you have anything left in you after step 5 you can finish the set with steps 6 and 7.
The dynamic variations we have done so far, primarily challenges the muscles in the beginning of each shrug, the position from which the load is accelerated. The isometric holds challenge the muscles in the top of each movement; thus, again hitting the muscle differently.
On the video you can see me perform the exercise with kettlebells. A barbell,dumbbells or two cables are also great for this exercise.
Standard principles for progression should be applied. When you can perform 12 reps per segment in two sets, the load should be increased.
If need be, you can progress into this exercise by training the components individually or, initially, only performing segments 1 plus 2 or segments 1,2 and 3.
Good luck, and if you include this exercise in your program I would love to have your feedback. I can be reached at yestostrength@sympatico.ca.
Move With Passion,
Karsten Jensen
PS: If you are interested in other combination exercises do not hestitate to purchase my e-book, "Magnificent 35 - Vigororous Variations of Classical Exercises".
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