Unlock Your Upper Back Strength: A Guide to Kelso Shrugs
Are you looking for a unique movement to target your upper back and traps? The Kelso Shrug could be the perfect addition to your strength training routine. This lesser-known exercise, named after powerlifting legend Paul Kelso, is specifically designed to build your traps, improve posture, and increase shoulder stability.
What Are Kelso Shrugs?
Kelso Shrugs are a variation of the traditional shrug, but with a key difference: instead of standing, you're performing the exercise while lying facedown on an incline bench. This positioning shifts the focus, making it easier to isolate your traps and upper back muscles without engaging the lower body. By eliminating the legs from the movement, the Kelso Shrug allows for greater control and helps reduce injury risk, especially for athletes aiming to improve their shoulder and back strength.
Benefits of Kelso Shrugs
- Isolated Trap Activation: Because of the unique angle, Kelso Shrugs target the trapezius muscles directly, without relying on momentum from the lower body.
- Shoulder Stability: Regularly performing this exercise strengthens the muscles around your shoulders, promoting better posture and reducing the risk of shoulder injuries.
- Enhanced Posture: By working on your traps and upper back, Kelso Shrugs can help correct slouching and improve the overall posture.
How to Perform Kelso Shrugs
To perform Kelso Shrugs, follow these steps:
- Lie face down on an incline bench set at about 45 degrees.
- Hold a dumbbell or barbell in each hand with your arms hanging straight down.
- Without bending your elbows, squeeze your shoulder blades together and lift the weights by pulling your shoulders back and up.
- Lower the weights slowly, keeping the movement controlled and focusing on engaging the traps.
Tools Needed for Kelso Shrugs
To perform Kelso Shrugs, you only need a few basic pieces of equipment:
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Incline Bench: An adjustable bench is ideal, as you'll need it set at around 45 degrees.
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Dumbbells or Barbells: You can use either dumbbells or a barbell depending on your preference and experience level.
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Weight Plates (Optional): For advanced lifters, adding weight plates to a barbell can increase resistance.
View our collections of dumbbells and barbells.
Why You Should Add Kelso Shrugs to Your Routine
Kelso Shrugs are an excellent way to build upper back strength and boost your overall shoulder stability. Whether you're an athlete looking to enhance performance or simply wanting to improve posture, this exercise provides a targeted approach for developing a strong, injury-resistant upper body. Plus, with just an incline bench and some weights, it's easy to integrate into your regular workout routine.
