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When it comes to strength training exercises, shrugs are a great way to target the upper back and trapezius muscle groups. There are two styles of shrugs that people use to perform this exercise; the hex bar shrug or the straight bar shrug. Both of these styles have their own pros and cons, so it's important to understand them before deciding which one is best for you.
Shop The Collection: BarbellsThe hex bar shrug is a type of shrug that is performed with a special hexagonal-shaped barbell. The barbell is designed so that the lifter stands inside the center of the bar, gripping the handles on either side. This allows the lifter to keep their arms straight while performing the exercise, as well as allowing them to maintain an upright posture throughout the entire movement.
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One of the primary benefits of the hex bar shrug is that it can help to reduce strain on the lower back. Due to the design of the bar, the weight is distributed more evenly throughout the body, which helps to reduce the amount of stress placed on the spine. Additionally, because the lifter is standing within the center of the bar, they can keep their arms straight throughout the exercise, thus allowing them to focus more on the movement of the shoulder blades rather than the arms.
Another benefit of the hex bar shrug is that it allows the lifter to use heavier weights than they would be able to with a straight bar. Due to the hexagonal shape of the barbell, the weight is easier to control, which makes it possible for the lifter to use heavier weight without increasing the risk of injury. Additionally, due to the distribution of the weight, the hex bar shrug also allows for a greater range of motion than the straight bar shrug.
The straight bar shrug is a type of shrug that is performed with a standard Olympic barbell. This barbell is designed so that the lifter stands in front of the bar, gripping it at either end. This allows the lifter to bend their arms slightly while performing the exercise, as well as allowing them to maintain a more upright posture throughout the entire movement.
One of the primary benefits of the straight bar shrug is that it allows the lifter to use lighter weights than they would be able to with a hex bar. This makes the exercise more accessible to those who may not be strong enough to lift heavier weights. Additionally, the bent arm position of the straight bar shrug allows for a greater range of motion than the hex bar shrug, which can help to increase the effectiveness of the exercise.
Another benefit of the straight bar shrug is that it requires less coordination than the hex bar shrug. Due to the design of the barbell, the lifter is able to keep their arms bent throughout the entire exercise, which eliminates the need for the coordination required to keep the arms straight on the hex bar.
Ultimately, the decision of which style of shrug to use comes down to personal preference and individual goals. Those who want to focus on form and technique should opt for the hex bar shrug, as it allows for better control of the weight and a greater range of motion. On the other hand, those who are just getting started with strength training and need to use lighter weights should opt for the straight bar shrug, as it is much easier to master.
Regardless of which style of shrug you choose, it is important to remember to keep proper form throughout the entire exercise. Doing so will help to ensure that you get the most out of your shrugs and minimize your risk of injury.
In conclusion, both the hex bar and straight bar shrugs have their own pros and cons. Ultimately, the decision of which one to use will depend on individual goals and preferences. However, regardless of which style of shrug you choose, it is important to remember to maintain proper form throughout the entire exercise.
