Upright rows

[666]

Everyone always says they're "shoulder wreckers" but what problem do they actually cause? Also, how are they different to the first part of a powerclean - nobody says to not do them because of the same problem...?

[Narc]

The top of the movement has the humerus at the very end point of internal rotation. Probably the best exercise you could choose if you want a shoulder impingement. They're nothing like cleans, doing cleans properly should involve a powerful shrug with LOCKED ELBOWS, not pulling with your arms, you only unlock them to get yourself under the bar and rack it.

[666]

Hmm, so definitely not something I'm after then. Thinking of something for traps now I'm probably scrapping deads, preferably not shrugs as they might still be a bit of lower back strain for now. Unless I just go for mega reps... Any ideas?

PS I'm really bored.

[Icepick]

shrugs for reps..........make sense for the traps

[ATZ]

Farmers? I'd go for shrugs and up the reps for more hypertrophy if thats what your after.

[Narc]

Hang power snatches/cleans

[DMPM]

Power hang cleans. Trap destroyers...

[PikeKing]

hang snatch pull

[Fred]

snatch grip deadlifts

[666]

Thanks, but those are all too much lower back for me atm I reckon.

[PikeKing]

well
snatch grip shrugs will require less weight

believe it or not alternate DB shrugs are ok

stand in the middle of cable crossover, shrug from low pulleys

[666]

I'll have a go at the snatch grip and alt db ones and see if either of those take my fancy.

[PikeKing]

when doing the alternate shrugs keep your head still

[PikeKing]

also dont dismiss the cable crossover shrugs

[PikeKing]

overhead shrugs? I've never done them or used them to be honest