Grip during shrugs

**Eyon** · 22-11-2011 09:58 AM

I've really ramped up the weight in the last few weeks on my shrugs and think I'm feeling the benefits. However I am now struggling to grip the bar on the last few reps of my set. Any tips on increasing grip? I do not use gloves/straps/chalk. I've got fairly good forearm strength from a bit of rock climbing and a lot of mountain biking, but now I'm up at 140kg my fingers give way on the last few, so I tend to have to rush those last ones rather than control! My traps are not an issue, but my fingers are.

Who do you pro's out there advise to help out this problem?

Thanks

edit: forgot to mention I use an over under grip too

**MJ.23** · 22-11-2011 10:03 AM

Use chalk.

**Fred** · 22-11-2011 10:04 AM

Break the set down into lower reps, but keep the total reps the same. So instead of say 3 x 8 do 5 x 5. Keep rest periods short.

Other than that, use straps for the last sets. Shrugs are not a grip exercise, they're a traps exercise.

**Zeigler** · 22-11-2011 11:50 AM

Yeah straps as mentioned. Also good advice from Fred on the reps.

I like heavy 10x3's for shrugs.

**Eyon** · 24-11-2011 11:25 AM

Great, thanks, I'll use straps next time. I've always been under the impression that straps were frowned upon gyms, but I was obviously wrong. I've been meaning to get some liquid chalk along with my next protein order. For the moment, I'll use the straps and keep the weight up

Thanks!

**MJ.23** · 24-11-2011 11:37 AM

Personally I use shrugs to train the grip. I do strict sets up to 180kg then go up to 230kg and do some power shrugs for a set of 8. It is one of the best grip exercises as the bar is accelerating up and down and you need to keep hold of the bar.

The main reason I have a problem with straps is when people deadlift with them and moan their grip is not good enough. By training with straps you will not be working your grip so it will not improve. As mentioned though, the shrug is for upper back development, so to get a good workout then go ahead and use straps.

**MaxRep** · 24-11-2011 11:42 AM

Quote

Originally Posted by Eyon

I'll use straps next time. I've always been under the impression that straps were frowned upon gyms, but I was obviously wrong.

Only when you see champion douche standing in the squat rack, straps on, tightly wrapped around his massive 12kg DBs, pumping out those fibre-bursting bicep curls

**AJax** · 24-11-2011 07:17 PM

I used to use straps for shrugs, but my grip was pretty sucky so stopped using them. I found that without them it worked my traps more at a lower weight, plus the straps tended to make me liable to lose form, id say MJ.23s method is pretty good.