Trapezius workout (Collar)

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By Medifit Education

 

 

TRAPEZIUS WORKOUT (COLLAR)

(WORKOUT INFORMATION FOR TRAPEZIUS WORKOUT )

TRAPEZIUS MUSCLE INTRODUCTION

 

Trapezius 1
www.themedifit.in Trapezius Muscle

The trapezius covers a large portion of the back of the neck, back of the shoulder and upper to mid back. It connects the skull, neck vertebra, upper and mid back vertebra to the shoulder blade and joint of the shoulder.

The trapezius is one of the major muscles of the back and is responsible for moving, rotating, and stabilizing the scapula (shoulder blade) and extending the head at the neck. It is a wide, flat, superficial muscle that covers most of the upper back and the posterior of the neck. Like most other muscles, there are two trapezius muscles – a left and a right trapezius – that are symmetrical and meet at the vertebral column.

Trapezius 2
www.themedifit.in Trapezius Muscle

 

 

TRAPEZIUS WORKOUT EXERCISES LIST :

  1. SHURGS BARBELL
  2. SHURGS DUMBBELLS
  3. SMITH MACHINE SHRUG
  4. CABLE SHRUGS
  5. CLEAN AND JERK EXERCISE

 

1. SHURGS BARBELL

SHURGS BARBELL 1
SHURGS BARBELL www.themedifit.in

 

Work in a power rack. Set the spotter pins to a point a few inches below the bottom of your range of motion, deadlift the bar into position, and shrug. Stand with your feet shoulder-width apart. Don’t stagger your stance or keep your feet together—use an athletic stance as though you were deadlifting. Hold the bar with your arms hanging straight down, hands just outside hip width. Transition to an alternating grip when double overhand becomes difficult. Go heavy, but use a weight that allows you to perform more than 12 reps per set. The higher the reps, the greater the workload on your hands and forearms. The barbell should travel straight up and down, so don’t roll your shoulders. Hold the bar in the top position for a second, then slowly lower it to a dead-hang position.

 

2. SHURGS DUMBBELLS

SHURGS DUMBBELLS
SHURGS DUMBBELLS www.themedifit.in
  • Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale. …
  • Lower the dumbbells back to the original position.
  • Repeat for the recommended amount of repetitions.

 

 

3. SMITH MACHINE SHRUG

SMITH MACHINE SHRUG
SMITH MACHINE SHRUG www.themedifit.in

 

 

  1. To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
  2. Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
  3. While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
  4. Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
  5. Repeat for the recommended amount of repetitions.

 

4. CABLE SHRUGS

 

 

  1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
  2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
    Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
  3. Lower the bar back to the original position.
  4. Repeat for the recommended amount of repetitions.

 

 

5. CLEAN AND JERK EXERCISE

(BY BARBELLS ONLY):

 

clean & jerk 2
CLEAN AND JERK EXERCISE www.themedifit.in

Clean:

Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping your arms straight until it reaches your knees. Jump upward, shrug and let the weight bounce off your thighs and perform a deep knee bend squat while catching the weight on your shoulders and keeping your eblows straight out. Stand up and with one smooth controlled motion.

Jerk:

Now slightly bend your knees and drive upward with your legs driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while extending your arms overhead. Maintain control and stand up straight with your two feet beside one another.

 

Clean and jerk
CLEAN AND JERK EXERCISE www.themedifit.in

 

By Medifit Education

www.themedifit.in