Shrug Bars Bellefontaine OH

So really, what's the difference between a shrug bar and a trap bar? I found myself asking that very same question, and do you know what I found out? Honestly, not much. The difference lies purely in the legal realm.

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Dublin, OH
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Cincinnati, OH
 
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Dunham's Sports
(937) 592-3888
2061 S Main St
Bellefontaine, OH
 
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Marion, OH
 
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Shrug Bars

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Shrug Bars

So really, what's the difference between a shrug bar and a trap bar? I found myself asking that very same question, and do you know what I found out? Honestly, not much. The difference lies purely in the legal realm.

You see, the trap bar patent is registered to one Al Gerard the current deadlift record holder in ADFPA (American Drug Free Powerlifting Association), with a record deadlift of 625-pounds for his 205-pounds of bodyweight. Believe it or not, Gerard was well into his 40's when he made history and believe it or not he did this with a lower back injury.

Gerard's win was thanks to his trap bar, designed to work his legs and hips, without being a pain in his back. Thanks to training with his new trap bar design, Gerard could squat 500-pounds despite the fact that he only performed squat training a couple months out of the year. You see, the trap bar kept his legs strong (crucial to the squat) without aggravating his old lower back injury. As a result, the so-called shrug bar was designed to suit the same purpose with a slightly different shape.

The shrug/trap bar has space on its side, and space is what you need between your upper thighs and bar when performing squats and deadlifts. So if you're a 6-footer or taller, you won't have to maneuver the bar around your knees like you would with a straight bar. This means that you're able to concentrate on what's important your form and progress.

Aside from deadlifts, the shrug bar can be used to perform the exercise it was named for shrugs, which target the entire middle back and upper traps. A trap/shrug bar can also be used to perform bench presses, military presses, lunges and squats. You can find a decent shrug/trap bar for about $125 online.

To perform the lift it was named for the high-rise shrug:

  • Start in squatting position, standing upright with feet shoulder-width apart.
  • Place the shrug bar on your traps (Figure 01).
  • Inhale and shrug your shoulders as high as possible imagine shrugging to your ears (Figure 02).
  • Pause for a moment then lower your shoulders, exhaling as you do (Figure 01).
  • Repeat for 15 to 20 repetitions per set.

I'm going to warn you shrugs hurt like heck. The first time I did them it felt like my traps were on fire, but if you coordinate your breathing properly and start with moderate weights you'll eventually be able to work up to 20 reps with heavy weights. If you want to build mass in your upper back and trap...

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