Hise Shrug

**Keith Wassung** · 06-26-2005, 09:48 PM

The Hise Shrug

The Hise shrug, invented by Joseph Curtis Hise, who was often referred to as the "Father of American weight training" was a staple movement for strength athletes in the past. Today, it is seldom, if ever performed. In my 23 years of training, I have never seen anyone other than myself perform this movement which is unfortunate because it's an incredible exercise for upper back and even overall strength and development. To perform the Hise shrug, get into the exact position that you would for performing a back squat, with the bar high up on your traps. Stand erect and simply shrug your shoulders as high as possible to your ears. Pause as the top for a least a full second, lower and repeat. Coordinate your breathing so that you inhale as you shrug upwards and exhale as you let the shoulders back down. Start with moderate weights to get the form down, but eventually the goal is to use very heavy weights for very repetitions in the 20-25 range. This exercise will hurt-I can promise you that-but you will be rewarded with increased growth in your upper back and traps. I have also found that it also helps to establish a solid base for positioning the bar when doing squats.
Another version of this movement is to get into a standing calf machine with a solid foot placement and do shrugs with the yoke of the machine across the top of the shoulders. Use the same formula as the traditional Hise Shrugs-one heavy set of 20- 25 reps. I would perform the Hise Shrug at the end of the back workout as it can be quite taxing.

As is true with life and in the gym-if you are willing to pay the price that others will not-you will reap the benefits that others will not"

Keith Wassung

Dan · 06-26-2005, 10:03 PM

Cool I'll have to give that a try...

**Sholiz** · 06-26-2005, 10:15 PM

Really interesting, I can see this being done in hack squats and on a smith aswell. With the smith, if you ask me, it'd be easier because you get under and do it.

**Keith Wassung** · 06-26-2005, 10:38 PM

I will also tell you why its easier or at least easier to improve the contraction when using the smith machine-you can "relax" your hands and arms and this allows you to achieve a much better contraction than if they were clenched-which happens when you are stabilizing a loaded bar on your back. With the smith-you use the hands to guide, but not really to support.

Good Point

**bigDman** · 06-27-2005, 12:50 AM

i added them to my workout

**b-boy** · 06-27-2005, 03:08 AM

Quote:

Originally Posted by Keith Wassung

I will also tell you why its easier or at least easier to improve the contraction when using the smith machine-you can "relax" your hands and arms and this allows you to achieve a much better contraction than if they were clenched-which happens when you are stabilizing a loaded bar on your back. With the smith-you use the hands to guide, but not really to support.

Good Point

well I'll be a monkey's uncle, you learn something new everyday... thanks bro, im going to give it a try.

mivi320 · 06-27-2005, 03:54 AM

Will try these tommorow, and let you all know how it goes!

**Trick D** · 06-27-2005, 01:58 PM

Really cool.

**bigDman** · 06-27-2005, 05:33 PM

I did them today. They created a nice burn despite the little weight I did (45 pounds). The small ROM did feel awkward though

**Peaked_18** · 06-27-2005, 06:18 PM

I'll do that next Back day.

mivi320 · 06-28-2005, 11:50 PM

Did them yesterday.

Felt unbelievable in the trap area. Small ROM though. Not like there's much ROM anyway with shrugs. Will keep doing these for traps. Excellent movement.

Aftershock · 07-01-2005, 08:30 PM

Quote:

Originally Posted by Peaked_18

I'll do that next Back day.

^^ Same here.

~~2Ripped4U~~ · 07-02-2005, 12:09 AM

yeah that sounds pretty awesome will try that next workout

**Keith Wassung** · 07-02-2005, 12:44 AM

let me add something about the Hise Shrug and shrugs in general. The vast majority of people, including athletes and people who lift, have a VERY restricted range of motion in their trapezius. I have been doing clinical exams for nearly 19 years now and literally everybody I have ever examined has a VERY restricted ROM in the traps. Some exceptions would be olympic lifters, some field athletes and or guys who have worked in the gym to improve their ROM. If you are tight and or have restricted ROM in the traps-and I bet that is 80-90% of you, then you will have to spend some time working to improve it. The best way that I know is do do a bunch of no weight shrugs throughout the day-do it in the car, in the bathroom, in the empty hallway, standing in line at the restaurant or gas station, you do a quick shrug to the ears-get up as high as you can, hold the contraction for 2-3 sections and then go even higher. Aim to touch your shoulders to your ears. Do it over and over and over-a little tip in weight training-repetition will fix just about anything. Do this in the morning when you wake up, do it in the shower, as you brush your teeth. Do this for 2-3 weeks and then start doing it with a broomstick-learn to do full rom shrugs with an empty bar, then do HISE shrugs with an empty bar and gradually add weight. Once you improve the trapezius ROM, you will see INCREDIBLE results when you train them-contraction is one of the key elements and I dont care how much weight you use, if you are not getting the proper muscular contraction, you are selling yourself short in terms of reaching your own potential.

Keith

**bigDman** · 07-02-2005, 01:13 AM

now when you say aim to toch your sholders to your ear does this mean a reall good ROM is to be able to toch your shoulder to your ear?

**Keith Wassung** · 07-02-2005, 01:29 AM

well, the more developed you are, the harder it will be to actually touch, but you should aim to get the top of the shoulders at least LEVEL with the earlobe and if able, even higher. I can usually get it to the bottom third of the ear.

*neat little trap move-do farmers walk, that is picking up a pair of heavy dumbells and walking for a distance with them, but do it with the arms and traps in a shrugged position the entire time-ouch, ouch and double ouch

**bigDman** · 07-02-2005, 01:33 AM

okay then i have a good ROM

**b-boy** · 07-13-2005, 02:53 AM

ok let me say this "KEITH I FREAKIN HATE YOU RIGHT NOW" man me and my workout partners did these Monday, and my traps are sore as shit, I did them on a smith machine and went up to 405 and man that shit hurt!!! after about 10 or 12 reps that bar starts feeling like its digging into your muscle..OUCH but man i works the traps like nothing else, and yea you do have to have some good mobility in your traps and shoulders to really get the maximum work out of these but they are great, they just made the "Brads favorites" list. :nosthumbs

**Sholiz** · 07-13-2005, 02:56 AM

b-boy, don't feel bad. I worked up to 195 in the smythe, I'll be going heavier tomorrow on back day. I'll also be getting video of my 405 BTB shrugs hopefully.

Really fun exercise and feel it contract my whole back, funny how my lats were sore when I did these on a shoulder day!!!

06-26-2005, 09:48 PM	#1
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 5	Hise Shrug The Hise Shrug The Hise shrug, invented by Joseph Curtis Hise, who was often referred to as the "Father of American weight training" was a staple movement for strength athletes in the past. Today, it is seldom, if ever performed. In my 23 years of training, I have never seen anyone other than myself perform this movement which is unfortunate because it's an incredible exercise for upper back and even overall strength and development. To perform the Hise shrug, get into the exact position that you would for performing a back squat, with the bar high up on your traps. Stand erect and simply shrug your shoulders as high as possible to your ears. Pause as the top for a least a full second, lower and repeat. Coordinate your breathing so that you inhale as you shrug upwards and exhale as you let the shoulders back down. Start with moderate weights to get the form down, but eventually the goal is to use very heavy weights for very repetitions in the 20-25 range. This exercise will hurt-I can promise you that-but you will be rewarded with increased growth in your upper back and traps. I have also found that it also helps to establish a solid base for positioning the bar when doing squats. Another version of this movement is to get into a standing calf machine with a solid foot placement and do shrugs with the yoke of the machine across the top of the shoulders. Use the same formula as the traditional Hise Shrugs-one heavy set of 20- 25 reps. I would perform the Hise Shrug at the end of the back workout as it can be quite taxing. As is true with life and in the gym-if you are willing to pay the price that others will not-you will reap the benefits that others will not" Keith Wassung

06-26-2005, 10:15 PM	#3
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,988 Recipes: 3 Rep Power: 234	Really interesting, I can see this being done in hack squats and on a smith aswell. With the smith, if you ask me, it'd be easier because you get under and do it. __________________ You hear me before you see me, I got King Kong in the trunk

06-27-2005, 12:50 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,562 Recipes: 0 Rep Power: 182	i added them to my workout __________________ COME CHECK OUT MY JOURNAL

06-27-2005, 03:54 AM	#7
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 67 Recipes: 0 Rep Power: 8	Will try these tommorow, and let you all know how it goes! __________________ "Bodybuilding is a martathon, not a sprint."

06-27-2005, 05:33 PM	#9
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,562 Recipes: 0 Rep Power: 182	I did them today. They created a nice burn despite the little weight I did (45 pounds). The small ROM did feel awkward though __________________ COME CHECK OUT MY JOURNAL

06-26-2005, 10:03 PM	#2
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,784 Recipes: 0 Rep Power: 26	Cool I'll have to give that a try...

06-26-2005, 10:38 PM	#4
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 5	I will also tell you why its easier or at least easier to improve the contraction when using the smith machine-you can "relax" your hands and arms and this allows you to achieve a much better contraction than if they were clenched-which happens when you are stabilizing a loaded bar on your back. With the smith-you use the hands to guide, but not really to support. Good Point

06-27-2005, 06:18 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	I'll do that next Back day.

06-28-2005, 11:50 PM	#11
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 67 Recipes: 0 Rep Power: 8	Did them yesterday. Felt unbelievable in the trap area. Small ROM though. Not like there's much ROM anyway with shrugs. Will keep doing these for traps. Excellent movement. __________________ "Bodybuilding is a martathon, not a sprint."

07-02-2005, 12:09 AM	#13
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	yeah that sounds pretty awesome will try that next workout

07-02-2005, 12:44 AM	#14
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 5	let me add something about the Hise Shrug and shrugs in general. The vast majority of people, including athletes and people who lift, have a VERY restricted range of motion in their trapezius. I have been doing clinical exams for nearly 19 years now and literally everybody I have ever examined has a VERY restricted ROM in the traps. Some exceptions would be olympic lifters, some field athletes and or guys who have worked in the gym to improve their ROM. If you are tight and or have restricted ROM in the traps-and I bet that is 80-90% of you, then you will have to spend some time working to improve it. The best way that I know is do do a bunch of no weight shrugs throughout the day-do it in the car, in the bathroom, in the empty hallway, standing in line at the restaurant or gas station, you do a quick shrug to the ears-get up as high as you can, hold the contraction for 2-3 sections and then go even higher. Aim to touch your shoulders to your ears. Do it over and over and over-a little tip in weight training-repetition will fix just about anything. Do this in the morning when you wake up, do it in the shower, as you brush your teeth. Do this for 2-3 weeks and then start doing it with a broomstick-learn to do full rom shrugs with an empty bar, then do HISE shrugs with an empty bar and gradually add weight. Once you improve the trapezius ROM, you will see INCREDIBLE results when you train them-contraction is one of the key elements and I dont care how much weight you use, if you are not getting the proper muscular contraction, you are selling yourself short in terms of reaching your own potential. Keith

07-02-2005, 01:13 AM	#15
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,562 Recipes: 0 Rep Power: 182	now when you say aim to toch your sholders to your ear does this mean a reall good ROM is to be able to toch your shoulder to your ear? __________________ COME CHECK OUT MY JOURNAL

07-02-2005, 01:29 AM	#16
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 5	well, the more developed you are, the harder it will be to actually touch, but you should aim to get the top of the shoulders at least LEVEL with the earlobe and if able, even higher. I can usually get it to the bottom third of the ear. *neat little trap move-do farmers walk, that is picking up a pair of heavy dumbells and walking for a distance with them, but do it with the arms and traps in a shrugged position the entire time-ouch, ouch and double ouch

07-02-2005, 01:33 AM	#17
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,562 Recipes: 0 Rep Power: 182	okay then i have a good ROM __________________ COME CHECK OUT MY JOURNAL

07-13-2005, 02:53 AM	#18
b-boy Gold Member Join Date: Jun 2005 Posts: 538 Recipes: 0 Rep Power: 35	ok let me say this "KEITH I FREAKIN HATE YOU RIGHT NOW" man me and my workout partners did these Monday, and my traps are sore as shit, I did them on a smith machine and went up to 405 and man that shit hurt!!! after about 10 or 12 reps that bar starts feeling like its digging into your muscle..OUCH but man i works the traps like nothing else, and yea you do have to have some good mobility in your traps and shoulders to really get the maximum work out of these but they are great, they just made the "Brads favorites" list. :nosthumbs

07-13-2005, 02:56 AM	#19
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,988 Recipes: 3 Rep Power: 234	b-boy, don't feel bad. I worked up to 195 in the smythe, I'll be going heavier tomorrow on back day. I'll also be getting video of my 405 BTB shrugs hopefully. Really fun exercise and feel it contract my whole back, funny how my lats were sore when I did these on a shoulder day!!! __________________ You hear me before you see me, I got King Kong in the trunk

07-13-2005, 03:07 AM	#20
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,562 Recipes: 0 Rep Power: 182