Bij de Hise shrug ligt de barbell op dezelfde plaats als bij de squat en dus niet rechtstreeks op de bovenkanmt trapezius zoals bij de calfraise. Verders is de Hise shrug oorspronkelijk niet bedoeld om de trapezius te trainen.
Wat de calfraise variant betreft, mijn ervaring is dat als je wat zwaarder gaat de "stangen" waar je tegen duwt de beweging in de weg zitten. Ik doe ze dus niet meer en raad ze ook niemand aan, maar give it a try.
Even nog over de Hise shrug:
The Hise Breathing Shoulder Shrug
Taken verbatim from pages 39-40 of the Rader Master Bodybuilding and Weight Gaining System by Peary Rader.
This is a rather recent discovery made and developed by J.C. Hise and has had amazing success in the development of a high arched chest, good posture, stronger diaphragm (termed the LIFE muscle by Mr. Hise) and weight gaining in cases where nothing else seemed to help. Doubtless many new improvements will be made in the future, but we present you the best methods to date.
Originally, rather light weights were thought to be best, but recently very heavy weights have proven to be better. You will, therefore, have to have loading standards for your bar as you may reach 600 or 700 pounds or even more in this exercise. You will start out with rather light weights however, and gradually work up, as there is the possibility of strain if you start out with very heavy weights. Most fellows will do well to start with about 100 pounds until they have learned the correct movements and positions.
You take the weight on the shoulders as if you were doing the regular squat. Then, standing with the feet in solid position you take a deep breath-always striving to breathe into the upper part of the chest, as high as possible while shrugging the shoulders upward as high as you can. You will also tense the front of the neck muscles as this greatly aids in lifting the chest higher, causing you to make quite a face. You will make every effort to breathe as deeply as possible. Then breathe out and sag down, then go through the same procedure again, and so on until you complete 20 repetitions. You will probably, at times, find it helpful to work up to 30 and even 40 repetitions. Most men perform about 3 sets of this exercise. However this will be governed by the amount of energy you have to expend. Some men find that (page 40) they like to rock slightly forward on the toes when performing this exercise, however it is not necessary.
When you reach heavy weights you will find that you are not able to shrug the bar very high. Mr. Hise says that this varies in different people and is not too important as long as you are shrugging it as high as you can. Sometimes it may raise 2 inches, but with others possibly only about a half inch or so.
It is not necessary to use any other exercises with this shrug but we recommend that you use at least the two arm pullover. Most fellows using it will add other exercises for all-round development. You will probably need to use a pad under the bar at first until the shoulders get toughened up to stand the weight on the trapezius muscle.
To most people this will not seem like an exercise and they are likely to dismiss it without a fair trial. This is a mistake, as its virtues have been proven. You will soon see your chest becoming higher and larger and it will take on a better taper. You will have better posture and your waist will become smaller.
This exercise has also been used as a reducing exercise with success, though this use has not been widespread enough to prove its value or make any definite schedules for its use for this purpose other than a note that heavy weights must be worked into.
That is the complete text - complete with run on sentences, typos and poor punctuation. But it is original, first written in 1946 and updated in 1956.
