Kelso's Shrug Book

by Paul Kelso

Overview

For Powerlifters, Weightlifters, and Bodybuilders. In the only training book of its kind, Paul Kelso expands the "shrug principle" with dozens of variations that improve muscularity and the competitive lifts. "Trap bar" and rib cage enlargement programs are included. Kelso's articles in Powerlifting USA, Iron Man, Muscular Development, and Hardgainer, plus books THE KELSO SHRUG SYSTEM and POWERLIFTING BASICS: TEXAS-STYLE, have spread these ideas worldwide.

Product Details

ISBN-13:	9781587361166
Publisher:	Wheatmark, Incorporated
Publication date:	09/15/2002
Edition description:	Revised ed.
Pages:	108
Product dimensions:	7.50(w) x 9.32(h) x 0.29(d)

Table of Contents

Chapter One: A Shrugger's Education
Background of the author and how the shrug variations came to be compiled. The "Lat Shrug" (or "Kelso" Shrug) and how to do it -- bent over or on incline.

Chapter Two: Shrug Variation
The Bench Shrug, Shrug Dip, Standing, Overhead, Cable Crossover, Spring Set, Wide Grip, Hise Breathing Shrug, Sternum Shrug, Negatives, etc.

Chapter Three: Shrug Training for the Bench Press
The "Lateral Arch" and gaining power and stability in the shoulder girdle for competition benching. Holds, crossover machine and chinning-style shrugs.

Chapter Four: Shrug Variations for Other Competitive Lifts
Applying shrug variations for attacking sticking points and stages within the lifts. Lean Forward and Overhead shrugs. The Hise Shrug -- Power Style.

Chapter Five: Training With Â"Trap BarsÂ" and the Like
Backgrounds and training for general growth and competition powerlifting. Suggested courses.

Chapter Six: Ribcage Expansion and Overall Growth
Specific exercises for expanding the ribcage and stimulating growth. Controversies about this method and heel height in squatting examined.

The Shrug Laws

Appendix One: Courses Using the Techniques in this Book

Appendix Two: Related Publications by the Author

Glossary

What People are Saying About This

Collins Rhodes

Paul has done more for my bench than everyone else put together.
— USAPL world bench press team member

Paul Strossen

Who better than Paul Kelso to put a new spin on the shrug--again?
— publisher of MILO magazine and author of Super Squats

Peary Rader

[Mr. Kelso has] taken the shrug farther than anyone in the game.
— founder of Iron Man magazine

Mike Lambert

The Mark Twain of iron-game storytelling returns to his ‘how to’ roots with very positive results.
— Editor/Publisher of Powerlifting USA

Ken Leistner

This unique book should be in every lifter’s library.

Editorial Reviews

"[Mr. Kelso has] taken the shrug farther than anyone in the game."

-- Peary Rader, founder of "Iron Man" magazine

"Paul has done more for my bench than everyone else put together."

-- Collin Rhodes, USAPL world bench press team member

"Paul Kelso has...finally...updated his original book on shrugs, a revamp so comprehensive that the new version is actually 75% longer! He not only added a lot of material, but rewrote much as well, cutting out some stuff he no longer believes in and adding two new chapters, including one on bench pressing that demands your attention. He has also codified his philosophy into what may evermore be known as 'Kelso's Shrug Laws.' This is not just an exhaustive treatise on a relatively under-utilized body of training movements: it is an effort to really 'think through' the exercise and develop every conceivable practical application for it. After reading a proof of the book, I was struck by the depth of Paul's historical investigation of the exercise (he carefully and consistently notes that he did not 'invent' much when it comes to the shrug...but he sure organized virtually all that has ever been known about it), as well as the way he places this exercise into its proper context within ph

"The Mark Twain of iron-game storytelling returns to his 'how to' roots with very positive results."

-- Mike Lambert, Editor/Publisher, "Powerlifting USA"

"This unique book should be in every lifter's library."

-- Dr. Ken Leistner

"Who better than Paul Kelso to put a new spin on the shrug -- again?"

-- Randy Strossen, publisher of "MILO" magazine and author of "Super Squats"

From the Publisher

If you never do a shrug, you will still be the better for reading this book.

Powerlifting USA