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Shrugs or power cleans for bigger traps?
- Thread starter Slyder190
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BigBadBootyDaddy29
New member
Well, you have to look at what a power clean is phase by phase. They build traps because when you rise onto your toes you shrug as hard and as high as possible. If you need explosive power for a sport, or train for strength, or just have an interest in cleaning, then, yes include them in your routine. If all you want is big traps, you can get the same effect as a clean by doing jump shrugs/power shrugs.
In my experience, most guys who clean have big traps, and this is because the shrug has to be straight up and as high as possible. Even if you stick with regular, old shrugs, make sure to bring the shoulders up as high as you can in a nice quick motion. I also noticed so many trainees who shrug their asses off to no results, and this is usually because they're shrugging way to much weight only 1/10th of the way up, they are rolling their shoulders all over creation, or they are so worried about squeezing at the top, that they are squeezing half way to the top because they are using a weight they cannot physically bring to the top.
In my experience, most guys who clean have big traps, and this is because the shrug has to be straight up and as high as possible. Even if you stick with regular, old shrugs, make sure to bring the shoulders up as high as you can in a nice quick motion. I also noticed so many trainees who shrug their asses off to no results, and this is usually because they're shrugging way to much weight only 1/10th of the way up, they are rolling their shoulders all over creation, or they are so worried about squeezing at the top, that they are squeezing half way to the top because they are using a weight they cannot physically bring to the top.
Tom Treutlein
New member
So the point is more to "jerk" the weight to the top?
InTraining
New member
I've never done power cleans but I will offer this......everyone I know that does them on a regular basis has large traps...and they rarely do shrugs
I'm surprised you haven't seen improvements from the rack deads....traps were probably my weakest muscle group up to a few months ago when I included these into my routine...now they are pretty much at an even pace with everything else
Something I picked up from another board is to do the rack deadlifts with a 2-3 second true negative...letting the bar drag down the legs down the entire time...also hold the lockout for a second or two
What I've known some people to do is alternate between rack deadlifts\deadlifts and power cleans...all 3 of the momements are quite taxing on the CNS so you might think about this...
As for shrugs I feel they are a good finishing or isolation movement..as bigbadbootydaddy said it's really rare to see someone perform a shrug correctly
You could mix and match a number of things including
Rack Deadlifts\BTB shrugs
Rack Deadlifts\DB shrugs
Deadlifts\BTB shrugs
Deadlifts\DB shrugs
Power Cleans\BTB shrugs
Power Cleans\DB shrugs
pick one of those each time and you will probably see some improvement
Good luck and sorry for the long post!
I'm surprised you haven't seen improvements from the rack deads....traps were probably my weakest muscle group up to a few months ago when I included these into my routine...now they are pretty much at an even pace with everything else
Something I picked up from another board is to do the rack deadlifts with a 2-3 second true negative...letting the bar drag down the legs down the entire time...also hold the lockout for a second or two
What I've known some people to do is alternate between rack deadlifts\deadlifts and power cleans...all 3 of the momements are quite taxing on the CNS so you might think about this...
As for shrugs I feel they are a good finishing or isolation movement..as bigbadbootydaddy said it's really rare to see someone perform a shrug correctly
You could mix and match a number of things including
Rack Deadlifts\BTB shrugs
Rack Deadlifts\DB shrugs
Deadlifts\BTB shrugs
Deadlifts\DB shrugs
Power Cleans\BTB shrugs
Power Cleans\DB shrugs
pick one of those each time and you will probably see some improvement
Good luck and sorry for the long post!
Last edited:
ChinkNasty
New member
I do both, but would never ever drop power cleans out of my routine. I do them just because I play collegiate rugby, but I've seen the most development in trap thickness from doing them. I will probably never do more than 5 sets of 3 or 4 heavy, but for me thats enough for my body to grow and respond.
AEKDB
New member
Buy the book, do the shrugs, get the results, trust me.
http://www.amazon.com/exec/obidos/t...103-8638204-1950224?v=glance&s=books&n=507846
http://www.amazon.com/exec/obidos/t...103-8638204-1950224?v=glance&s=books&n=507846
InTraining
New member
AEKDB said:
I bought that book a few months ago..good read
mekannik
New member
Cleans or Snatches.
Also could try doing hang clean shrugs. Grab 225 and use straps (even a hook grip will fatigue). Bend your knees to a quarter squat, explode with your hips, shrug, return. Couple sets of 20 - add weight as long as you remain explosive.
The "jolt" of the return will put a nice stretch in your traps that will leave you with soreness for a few days.
Also could try doing hang clean shrugs. Grab 225 and use straps (even a hook grip will fatigue). Bend your knees to a quarter squat, explode with your hips, shrug, return. Couple sets of 20 - add weight as long as you remain explosive.
The "jolt" of the return will put a nice stretch in your traps that will leave you with soreness for a few days.
ghettostudmuffin
New member
I do dynamic shrugs. At least I think that's what Bill Starr called them. I load up a barbell, use straps, and yank hard and explosively using body momentum. Also like to finish them off with a set or 2 of quick dumbell shrugs
SlavikHavik
New member
slyder190 said:
Unless your concerned about preformance Id omit traps. They will make your shoulders look narrow.
However preformance wise there important. In which case, studies have shown that traps respond better to dynamic movements. So explosive shrugs or power shrugs would be best.
wnt2bBeast
New member
AEKDB said:
I don't understand...
I thought when working out you were supposed to use a slow controlled motion (unless your one of those guys toss the mega weight over the head?! forget the name..)
The only Trap work I do is 3 sets of about 10. Fairly heavy weigt for me. I look in the mirror how high i shrug without weight, then i aim for that point again weighted.
Why would I jerk it up, and not in a slow motion??
Do I roll my shoulders?? Or just up and down
I thought when working out you were supposed to use a slow controlled motion (unless your one of those guys toss the mega weight over the head?! forget the name..)
The only Trap work I do is 3 sets of about 10. Fairly heavy weigt for me. I look in the mirror how high i shrug without weight, then i aim for that point again weighted.
Why would I jerk it up, and not in a slow motion??
Do I roll my shoulders?? Or just up and down
BigBadBootyDaddy29
New member
Don't roll your shoulders, just go straight up as high as possible, then right back down.
As far as rep speed/cedence etc., it depends on your goals. Lifting slow does nothing for a strength athlete because all it does it teach your body to react slowly. However, lifting slowly can be effective if all you want to do is build muscle.
What I am saying is that for traps, I feel a slow cadence is not optimal. This is due to my own personal experience with olympic-style lifting as well as the people who I see training. In most commercial gyms there are very few people with traps, the ones who have them are usually athletes who do explosive lifting, a lot of deadlifts, or indirect work like strongman events. On the other hand, 98% of people in a gym are constantly shrugging, they are either rolling their shoulders all over the place or they are lifting VERY slow and only moving up about an inch or so, trying to lift fast with entirely too much weight on the bar and still only moving an inch. All of these people have no traps. In fact, most bodybuilders, even pros, have no traps. I have seen 150lb olympic lifters with beefier traps and necks that most 280lb pro bodybuilders, and I believe the reason for this is that traps just respond better to explosive movements.
I know I repeated my first post in a way, but to make myself clear, I think traps respond better to fast, explosive movements, straight up and down. If you do not know how to clean or do jump shrugs, then don't try unless you do. Most people in the gym, especially personal trainers, will also have no clue what they are unless you go to a college weight room or ask a strength and conditioning coach or someone along those lines.
As far as rep speed/cedence etc., it depends on your goals. Lifting slow does nothing for a strength athlete because all it does it teach your body to react slowly. However, lifting slowly can be effective if all you want to do is build muscle.
What I am saying is that for traps, I feel a slow cadence is not optimal. This is due to my own personal experience with olympic-style lifting as well as the people who I see training. In most commercial gyms there are very few people with traps, the ones who have them are usually athletes who do explosive lifting, a lot of deadlifts, or indirect work like strongman events. On the other hand, 98% of people in a gym are constantly shrugging, they are either rolling their shoulders all over the place or they are lifting VERY slow and only moving up about an inch or so, trying to lift fast with entirely too much weight on the bar and still only moving an inch. All of these people have no traps. In fact, most bodybuilders, even pros, have no traps. I have seen 150lb olympic lifters with beefier traps and necks that most 280lb pro bodybuilders, and I believe the reason for this is that traps just respond better to explosive movements.
I know I repeated my first post in a way, but to make myself clear, I think traps respond better to fast, explosive movements, straight up and down. If you do not know how to clean or do jump shrugs, then don't try unless you do. Most people in the gym, especially personal trainers, will also have no clue what they are unless you go to a college weight room or ask a strength and conditioning coach or someone along those lines.
dim
New member
none using the trap bar?its something that looks like this http://sfuk.tripod.com/reviews/trapbar_review.html i only use this to train traps and its doing amazing
