So as i sit here and write this article i am watching the mighty ducks. Pondering over what i am going to write this week as my exercise of the week. Before i get into this article, i must apologize for not blogging at all last week. It was a very hectic week and i should have made time to write, but i got consumed in my work and my family. This week is a bit less high paced so i should be good to write all week. I would like to thank everyone for their comments so far, they are appreciated and any input you have will be used.

So on to the article.

The exercise of the week this week will be of a different sorts. Many of you gym goers will not have used it. Some of you may have, but i dont anticipate alot of you have. That exercise is called Chaos Shrugs. First off the chaos concept is a very excellent concept as it works the muscle very thoroughly. The basics for chaos exercises is that you will suspend a kettlebell or a plate, or a dumbbell with tension bands, and the harder you work the more the weight will bounce thus creating more tension on the muscles.

For this exercise in particular all you need is a pair of kettlebells or dumbbells and some tension elastics. All you need to do is fold the elastics so that they will hold the weight, then thread it through the handle. Wrap the other end of the elastics around your wrist to set yourself up to do your first lift.

Now you are going to start slow, and lift up the weight using only your traps, just like a normal shrug. Hold for 2 seconds and release the tension in your traps. You will notice that as you lift and lower the weight it bounces. This is good, it is the whole concept of the exercise. It will work your muscles from a totally different angle and way then doing shrugs with a dumbbell or a barbell.

I would suggest keeping the rep range in the mid-range area. 8-10 should do. As with all of my exercises i will do 3 sets. You are welcome to do more or less if you so please. So try it out. Do the sets for a couple weeks, see how you feel, and let me know how it works for you.