Whats the best trap exercize?

[ScottK345]

right now I am doing madcows 5x5 workout and substituted rows with power shrugs. I was wondering if power cleans build pretty good traps or should I stick with shrugs? Also could someone explain to me the proper way to do a power shrug, I'm not sure if I am doing them correctly.

 

[cubuff27]

I switched to the power shrug about 3 months ago and it has made a huge difference. I do it on my Thursday 5x5 workout after 5x5 pullups, 1x5 Military, and then do a 5x5 of Power Shrugs.

Just image a regular shrug, but use a lighter weight and a much more explosive movement. I try to explosively pull it my sternum and hold it for a second

 

[Guinness5.0]

Just image a regular shrug, but use a lighter weight and a much more explosive movement. I try to explosively pull it my sternum and hold it for a second

Actually, it shoudl be heavier than your shrug by a bit - it should eventually be heavier than your dead. You should not bend your arms at all. Here's a link:

http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319

 

[Madcow2]

Power shrug is a clean variant anyway. You can use a lot more weight so strictly for trap development it's supperior and takes a lot less skill if you don't know how to clean properly.

 

[Jim Ouini]

I think my traps got bigger from when I did clean pulls in my second 5 x 5...it was lighter than my dead and powershrug, though, so maybe if I did 5 x 5 with powershrug it'd be better from a trap standpoint.

 

[mekannik]

Actually, it shoudl be heavier than your shrug by a bit - it should eventually be heavier than your dead. You should not bend your arms at all. Here's a link:

http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319

You use more weight? I have found using a lighter load to develop the "hip pop" and acceleration to be of benefit.


Also - try a snatch grip to stress them a little differently.

 

[Guinness5.0]

You use more weight? I have found using a lighter load to develop the "hip pop" and acceleration to be of benefit.


Also - try a snatch grip to stress them a little differently.

Well, the link I provided says it should be mroe than your dead, and I was powershrugging 405 for 8 or so when I couldn't pull 405 for a single on deads. I do 'em just like the article says: so heavy that you can't hold it at the top no matter how hard you try.

My dead is weak as hell at the bottom but strong at the top. I'm sure that has something to do with it also

 

[Anthrax Invasion]

The best exercise? It's probably individual, but the best thing you can do for your back development is explosive pulling. Olympic lifts mixed with deadlifts and rows are ideal.

I personally love power cleans for trap development, but I've never tried power shrugs, so I could be missing out.

 

[Guinness5.0]

The best exercise? It's probably individual, but the best thing you can do for your back development is explosive pulling. Olympic lifts mixed with deadlifts and rows are ideal.

I personally love power cleans for trap development, but I've never tried power shrugs, so I could be missing out.

The whole point is that they're explosive AND heavy. I def think you're missing out.

 

[musketeer]

I like the olympic lifts, but rack deads with a snatch grip are great. Power shrugs are mechanically the best as people are discussing above.

 

[ScottK345]

My friend said when you do power shrugs to come up on your toes a little at the end is this right?, and are you supposed to hold it at all for power shrugs or just pull up and relax? Also what is a snatch grip?

 

[NorgePrecision]

Deadlifts seem to take care of my traps. I've stopped doing direct trap exercises because they seem to be almost unproportional with the rest of my body anyway.

 

[blut wump]

Power cleans seemed to work my posterior delts and upper back pretty well.

I usually work up to around my dead 1RM for about 8 reps, using straps for the top reps. Thrust hard with your hips and heels as you pull back and up with your shoulders. Keep your arms only as hooks and, yes, your heels will leave the floor. Try to hold it briefly at the top even though you know that you can't.

I believe a snatch grip is the second rings from the center, first rings being clean grip. I'm open to correction on this, though, since I've never had Oly tutelage.

 

[Protobuilder]

My friend said when you do power shrugs to come up on your toes a little at the end is this right?, and are you supposed to hold it at all for power shrugs or just pull up and relax? Also what is a snatch grip?

Up on the toes if possible -- you're thrusting up as hard as possible from your feets up to your traps. You TRY and hold it at the top and TRY to control the negative as much as possible but if you're doing it right, the weight is too damn heavy to "hold" at the top. But try. The goal is to contract the traps as hard and as explosively as possible.

 

[Guinness5.0]

^^^^exactly Right

 

[glennpendlay]

the power shrug is a great exercise for traps, as are all the olympic lift variants. however, if you are JUST interested in traps, the power shrug cant be beat.

power shrugs are just a cheat shrug, you stand with a barbell like you are getting ready to do a regular shrug, bend at the hip and knees enough to lower the bar 3 or 4 inches down your legs, then just explode into an extended, shrugged position.

because this is a fast and short range of motion movement, you should do higher reps, and you will be able to use really heavy weight. ive used 800+lbs for sets of 10 back when i was young and strong. most people will be able to use more than their max deadlift within a month or so of starting them.

someone who is say deadlifting 400lbs, and powercleaning 250lbs, might want to start with 250lbs for a couple of sets of 10 on the power shrug. within a couple of months they will probably be doing something around 450lbs.

^^^^exactly Right

 

[ScottK345]

Thanks guys that helps me a lot, now I will be able to start doing power shrugs right and hopefully get good results. For some reason traps grow really slow on me but everyone else I know gets them big really fast, hopefully that all will change.

 

[Extra_Strong]

there are 3..
shrugs..
bent over row. "higher then parellel..
Dead lift..

some have it easier though because they have more range of motion like myself..
i have kinda droopy shoulders..
some guys have really square shoulders.. and dont have much range..
aww genetics..

 

[kcpmeo22]

nice post bros

 

[Tweakle]

rack deads and full deads built my traps, and I'm sure the rows helped too.. I have short arms, so shrugs have me banging the bar into a part of my body that wasnt designed to be hit with a barbell

 

[Anthrax Invasion]

Was that part of the body designed to be hit with anything, bor?

 

[blut wump]

rack deads and full deads built my traps, and I'm sure the rows helped too.. I have short arms, so shrugs have me banging the bar into a part of my body that wasnt designed to be hit with a barbell

LOL, I have the same problem but with long arms and a long torso. Just have to take care.

 

[ScottK345]

hehe i had that same problem too.

 

[Jim Ouini]

It hits me there but I don't have that problem

 

[AEKDB]

Great thread. Mixing the recommended lifts should build great traps. I would like to add rack cleans. I find these really work the "2nd pull".

glennpendlay made a great point. I often see people not using enough weight for shrugs. 135lb shrugs (or 50lb dumbell shrugs for that matter) do not build huge traps. I start with 135lbs for 10 reps and add 90lbs each set untill I can not break the bar off the rack. My best is 950lbs. Even if the last several sets are not shrugs the grip work is worth it.

Good book:

http://www.amazon.com/gp/search/103-4935988-2595823?search-alias=aps&keywords=kelso shrug