Kelso's Shrug Book by Paul Kelso

KELSO’S SHRUG BOOK 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.

Reviews

“[Mr. Kelso has] taken the shrug farther than anyone in the game.”
-—Peary Rader, founder of Iron Man magazine

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

“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

“This unique book should be in every lifter’s library.”
-—Dr. Ken Leistner

“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 physical culture. Paul has a reverence for strength that underlies all he writes, and he's a terrific yarn teller to boot. If you never do a shrug, you will still be the better for reading this book, because in the telling of the tale of the shrug, you will indirectly come to understanding of the essence of why men and women lift weights in the first place. As I said, the chapter on the shrug and the bench press will merit your consideration...recent devotee Collin Rhodes put 44 lbs. on his already accomplished bench press in just one year, using shrug principles like the 'lateral' arch. Paul Kelso is a great guy and he has written a great book.”
--Powerlifting USA magazine, September 2002

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 “Trap Bars” 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

Paperback, 7.5x9.25 in, 108 pages, illustrated
Hats Off Books, September 2002
ISBN: 1587361167