23.02.2014

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Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear.
I prefer Dumbbell shrubs- as you have a greater range of motion and can move your shoulders more- but I do these for variety as well. Assume a position of balance (generally with legs shoulder with or less apart, but wider than feet together).
If any substantial amount of weight is being used, it is recommended that the barbell is placed on a stand. Grip the barbell slightly wider than shoulder-width with the desired grip (overhand or alternate), stand up so that the weight is off the stand, and ensure that the core is kept tight throughout movement, which, in turn, maintains the back in a straight position. When done with heavy weights in particular, maintaining one's grip can become quite difficult.


If you aren't using wrist straps (wrist straps are fabric straps that allow for heavier lifting by reducing stress put on the fingers and forearms) but still want to keep your grip when lifting a heavier weight, you can alternate your grip (using an, aptly titled, "alternate grip" or "reverse power grip") so that one hand is overhand (palm facing you) and one is underhand (palm facing away). Further, there are specially designed grip strengtheners that can work wonders, provided the necessary time and effort is put in.
To Perform this Shoulder Exercise:Attach a straight bar to the lowest setting at a cable pulley and stand with your feet shoulder width apart holding the handle at your thighs. Shrug the shoulders both up and back (keeping the arms relatively relaxed so as to keep focus on the trapezius), hold the squeeze briefly, and exhale throughout the movement. This is because it is of course optimal to strengthen one's grip so that wrist straps are not needed. This grip method can also be used in conjunction with wrist straps to further increase the amount of weight that can be held.
Captains of Crush grippers, made by a company called Iron Mind, make premium grippers which are specially crafted for people who are serious about strengthening their grip.
Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Shoulder Exercises so you can immediately add to your next Shoulder Workout Routine and other Weight Training Routines.


It's effective for primarily two reasons: one is that it keeps the bar from rolling and the other is that it aids the thumbs in keeping their grip better. There are several grippers available, each with different pound difficulties depending on one's goals and grip strength.
The latter reason is explained by the fact that with both hands in an overhand grip there are 8 fingers on one side of the bar and only the 2 thumbs remaining on the other. Whereas, with one hand in an overhand grip and the other in an underhand grip there are 5 fingers on each side of the bar.



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