라이브러리로시작 
끝 
운동 라이브러리
Barbell Shrug
A vertical shrugging movement with a barbell held at arm's length that builds upper trapezius size and grip strength.
어깨바벨Scapular elevation
주동근
상부 승모근
협응근
견갑거근전완 굴곡근
장비
바벨
패턴
Scapular elevation
준비 자세
- 01Load a barbell in a rack at mid-thigh height.
- 02Grip the bar just outside the thighs, double overhand.
- 03Stand tall with the bar resting against the thighs.
- 04Brace the core and set the shoulders back slightly.
수행
- 01Elevate the shoulders straight up toward the ears.
- 02Pause briefly at the top of the shrug.
- 03Lower the shoulders under control to a full stretch.
- 04Repeat without bending the elbows.
체크포인트
- -Arms stay straight; the elbows never bend.
- -Shoulders travel straight up and down, not in circles.
- -Torso stays upright with a neutral spine.
- -The bar stays in contact with or close to the thighs.
흔한 실수
- -Rolling the shoulders in a circular motion.
- -Bending the elbows and turning it into an upright row.
- -Using leg drive or body English to bounce the weight.
- -Cutting the range short at the bottom stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -Pause 1 to 2 seconds at the top to reduce momentum.
- -Add straps as loads grow so grip does not limit the traps.