Bigger, Stronger Traps: My top 3 Moves

Lu Xiaojun
Lu Xiaojun – one of my favourite Olympic Lifters

 

#1. Snatch and Clean Pulls + Shrugs: If you really want to improve the size and strength of your traps, just take up Olympic Weightlifting. Oly lifters have some of the most impressive backs imaginable. The sport is extremely technical however, and I wouldn’t suggest trying it without a coach; but clean and snatch pulls are a great start and extremely effective in making the trapezius grow.

#2. Dumbbell Rows + Shrugs on an Incline Bench at Varying Angles: The trapezius does more than just shrug –  it elevates, depresses, retracts, and rotates the scapula, or shoulder blade. Performing the rows and shrugs at varying angles will ensure more of the traps are being hit – not just the upper fibers.

#3. Farmers Walks + Shrugs: Farmers walks are excellent at developing the core muscles, and so long as you are standing up straight with you your shoulder blades pulled back, your traps will take most of the beating.

 

There are plenty of other exercises that are effective at developing the traps, but these are 3 of my favourites – and from my experience the most effective. You must have noticed I add shrugs at the end of each move, and incorporate time under tension every now and again. I do this when I want to put extra focus on those suckers and I vary the reps from 3-8 depending on what I am pulling.

Keep Moving!

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Kettlebell Circuit

The kettlebell is an excellent tool that can be used to improve strength, power, and aerobic fitness. Although the bulk of my personal fitness programs utilizes dumbbells and barbells, I do enjoy picking up the kettlebell every now and again. It’s beneficial since it offers variety to my workouts and activates my muscles differently than other free weights.

Here is a circuit I enjoy performing either on “off” days from my regular strength training, or I’ll complete a couple rounds at the end of my workout for some conditioning work.

Please excuse the quality of the video! Watching it made me realize that using my phone won’t do, having someone else to film it would help, I shouldn’t film it while at work (haha), and I say “okay” way too much – but hey! It’s progress, not perfection.

Kettlebell Circuit:

1. Around the world x10-15 rotations ea. direction

2. Basic swing x20-30 solid reps

3. Goblet Squat x8-12 reps

4. 1-Arm Bent Rows x8-12reps ea. side

5. Windmill x8-12reps

6. Single legged deadlift x8-12 ea. leg

Perform 3-6 rounds

If you have any questions about this workout, or the exercises it consists of, feel free to leave a comment or contact me via the “Train with me” tab above.

Happy lifting 🙂