Tuesday, March 2, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Best Prison Workouts

    Solitary Fitness: The 10 Best Prison Workouts

    Best EMOM Workouts

    10 Best EMOM Workouts to Burn Fat and Get Fit

    Best Assault Bike Workouts

    The 12 Best Assault Bike Workouts

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Loose Skin After Weight Loss

    How To Say Goodbye To Loose Skin After Weight Loss

    High-Calorie Low-Carb Foods

    11 High-Calorie Low-Carb Foods to Include in Your Diet

    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Guide To Burpees

    The Ultimate Guide to Burpees: Muscles Worked, Benefits, How-to, and Variations  

    Lunges Alternatives

    The 10 Best Alternatives to Lunges for Bad Knees

    Dumbbell Standing Calf Raise

    Dumbbell Standing Calf Raise Exercise Guide and Videos

    How To Do Dead Hangs

    Dead Hangs: Muscles Worked, How-To, Benefits, and Variations

    Leg Extension Alternatives

    The 13 Best Leg Extension Alternatives for Quads Size and Strength  

    Samir Bannout

    The 10 Best Exercises for Stronger Rhomboids

    Chin Up Hypertrophy Guide

    The Chin-Ups For Size and Strength Guide

    Leg Curl Alternatives

    The 15 Best Leg Curl Alternatives for Stronger Hamstrings

    Dumbbell Reverse Wrist Curl Exercise Guide

    Dumbbell Reverse Wrist Curl Exercise Guide and Video

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Best Berberine Supplements

    Top 13 Best Berberine Supplements for 2021

    Nugenix Total-T

    Nugenix Total-T Review 2021

    Best Cable Crossover Machines

    7 Best Cable Crossover Machines Reviewed for 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Best Prison Workouts

    Solitary Fitness: The 10 Best Prison Workouts

    Best EMOM Workouts

    10 Best EMOM Workouts to Burn Fat and Get Fit

    Best Assault Bike Workouts

    The 12 Best Assault Bike Workouts

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Loose Skin After Weight Loss

    How To Say Goodbye To Loose Skin After Weight Loss

    High-Calorie Low-Carb Foods

    11 High-Calorie Low-Carb Foods to Include in Your Diet

    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Guide To Burpees

    The Ultimate Guide to Burpees: Muscles Worked, Benefits, How-to, and Variations  

    Lunges Alternatives

    The 10 Best Alternatives to Lunges for Bad Knees

    Dumbbell Standing Calf Raise

    Dumbbell Standing Calf Raise Exercise Guide and Videos

    How To Do Dead Hangs

    Dead Hangs: Muscles Worked, How-To, Benefits, and Variations

    Leg Extension Alternatives

    The 13 Best Leg Extension Alternatives for Quads Size and Strength  

    Samir Bannout

    The 10 Best Exercises for Stronger Rhomboids

    Chin Up Hypertrophy Guide

    The Chin-Ups For Size and Strength Guide

    Leg Curl Alternatives

    The 15 Best Leg Curl Alternatives for Stronger Hamstrings

    Dumbbell Reverse Wrist Curl Exercise Guide

    Dumbbell Reverse Wrist Curl Exercise Guide and Video

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Best Berberine Supplements

    Top 13 Best Berberine Supplements for 2021

    Nugenix Total-T

    Nugenix Total-T Review 2021

    Best Cable Crossover Machines

    7 Best Cable Crossover Machines Reviewed for 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Training

Build A Bigger Yoke With Kirk Shrugs

This shrug will put all other shrugs to shame

Shane McleanbyShane Mclean
October 16, 2020
Fact Checked
Bigger Traps: Front Barbell Shrugs vs. Behind-the-Back Shrugs
Facebook Twitter Reddit Flipboard LinkedIn

A big yoke is a cherry on top of a great physique that you’ll see on strength athletes, bodybuilders, and movie stars. And it makes them look imposing and someone to be feared and admired. 

And there are many exercises that will help develop impressive upper traps and back. But not too many exercises that will strengthen your deadlift, grip and build a big yoke all at the same time. Sounds too good to be true? 

However, there is one exercise that can do this and more. 

Without any further ado, let me introduce you to Kirk Shrugs. The best shrug variation you’re not doing. 

How Kirk Shrugs got their name

They got their name from the guy who first used them, Kirk Karwoski.

Kirk is an American world champion powerlifter and 7-time USPF National Powerlifting Champion. And for good measure, he’s a 6-time IPF World Powerlifting Champion and an IPF Junior World Powerlifting Champion.

He’s been strong for a very long time.

He’s considered one best Squatters in the history of powerlifting, and he currently holds the IPF equipped world record in the squat of 1,003 pounds in the 275 pounds weight class, which was set back in 1995.

The story goes he started doing this shrug variation to increase his grip strength for the deadlift. His coach, Marty Gallagher thought this exercise would help him pull heavier.  

And Marty was right as Kirk pulled an 800-pound deadlift.  But what Marty and Kirk discovered they built a bigger yoke too.

What are Kirk Shrugs?

Kirk shrugs like most shrugs as the train the upper traps, back, and shoulders. But there are a few differences making this exercise more effective than your standard shrug.

How to perform the Kirk Shrug

  1. Load a barbell at 25 % of your usual barbell shrug weight to start with.
  2. Grip the barbell using a thumbless grip by hooking the barbell with your fingers.
  3. “Shrug” the barbell up by using your traps and lats. Pull the barbell as high as you can without using any other part of the body while keeping the shoulder blades back and down.
  4. Hold the barbell at the navel level for one second. Sounds easy but it isn’t.
  5. Slowly lower the weight to the starting position, resisting the pull of the weight on the way down. Do this while keeping your shoulder blades back and down.

View this post on Instagram

A post shared by Ben Pollack, Ph.D. (@phdeadlift)

Also check 12 Best Exercises For Monster Traps

What are they good for?

  • They’re very intense and make for a great “finisher” at the end of an upper-body training session. Try for 3 sets of 8-12 reps and the end of a session or choose a weight around 40-50 % 1 RM deadlift and go till failure.
  • They strengthen the muscles of the upper back, which are good for posture and play important role in performing deadlifts (keeping the bar close your body) barbell squats ( upper traps to sit the barbell on and to help keep a neutral spine) and improves overall shoulder stability.
  • Improving grip strength for all exercises that are grip related such as pull up, chin-ups, row variations, and deadlifts. 
  • Strengthening the neck area is important for collision athletes such as football, soccer, and boxers as it helps prevent neck injuries and lessen the effects of concussion. (1)

Who should (and shouldn’t) do them?

  • Collision athletes looking to strengthen the neck and upper back to stay on the field longer.
  • Lifters who looking to strengthen improve their deadlift numbers, pulling and grip strength.
  • Bodybuilders looking to improve their symmetry.
  • Anybody who wants to look huge.

However, if you have any neck or shoulder issues, then proceed with caution as there is no need to add fire to an already burning flame.

Programming suggestion

Try this tri-set to build a bigger yoke and to improve grip strength.

1A. Barbell bent-over row- Perform strictly and lower the bar with a 3-5 second eccentric. Perform 3 sets to failure, selecting a weight that you can do at least 10 reps with.

1B. Towel Chin up– Hang a towel over a chin-up bar, grip the towel and perform chin-ups as usual. Do 3 sets of max reps going to near failure on each set.

1C. Kirk Shrugs: 3 sets of 8- 12 reps. Use a heavier weight than usual because of the lower reps.

Wrapping up

Although Kirk shrugs only trains a small area of the body, they play an important role for strength and collision athletes. And they help build an impressive yoke that will be the envy of other lifters.  

References

  1. Sports Med.2016 Aug;46(8):1111-24. doi: 10.1007/s40279-016-0490-Neck Muscular Strength, Training, Performance and Sport Injury Risk: A Review. Hrysomallis C1.
For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Training Workouts
Tags: Kirk KarwoskiKirk ShrugsShrugs
Previous Post

10 Best Fat Burners for Men in 2021

Next Post

Will Shawn Rhoden Be Competing At The 2020 Mr. Olympia?

Shane Mclean

Shane Mclean

Certified Personal Trainer
I'm a Christian, Dad, Husband, Certified Personal Trainer worked with a wide variety of clients and I write stuff. I simplify exercise, so you can get results. Fitness is fun and not a punishment are words to live by. Shane Mclean

Related Posts

5 Exercises You Should Stop Going Super Heavy On In The Gym
Training

5 Exercises You Should Stop Going Super Heavy On In The Gym

Bigger Traps: Front Barbell Shrugs vs. Behind-the-Back Shrugs
Arms

Bigger Traps: Front Barbell Shrugs vs. Behind-the-Back Shrugs

Top 5 Most Important Muscle Groups You Are Neglecting
Arms

Top 5 Most Important Muscle Groups You Are Neglecting

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Massive Bodybuilders Who Lost Their Gains

The 8 Massive Bodybuilders Who Completely Lost Their Gains

Richest Bodybuilders

9 Richest Bodybuilders In The World

TDEE Calculator

TDEE Calculator: Find Total Daily Energy Expenditure

Cory Everson Ms. Olympia

Cory Everson: The Greatest Female Bodybuilder And Ms. Olympia Champ Of All Time?

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Ronnie Coleman May Never Walk Again

Ronnie Coleman: “I Might Never Walk Again” After Spending $2 Million On The Last 3 Surgeries

Best Prison Workouts

Solitary Fitness: The 10 Best Prison Workouts

Phil Heath

Phil Heath Shows Off Lean Post-Olympia Six Pack In Recent Ab Check

Jonathan Cayco

Jonathan Cayco Hits 534lb Bench Press For Unofficial World and American Record At Recent Meet

Recent Reviews

Best Berberine Supplements

Top 13 Best Berberine Supplements for 2021

Nugenix Total-T

Nugenix Total-T Review 2021

Best Cable Crossover Machines

7 Best Cable Crossover Machines Reviewed for 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

49037
x

Fact-checked

This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.

Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.