Thread: Great Trap exercise
05-25-2004, 08:52 AM #1
Great Trap exercise
I was watching Lee Haney's TotaLee Awesome workout and he was doing shrugs with a bar behind his @ss. I tried them once a while ago and didnt like it, but then i tried it again yesturday and it was a great trap workout.
I modified it a little bit though. I basically did upright rows behind my back. My traps were burning bad. Has anyone else ever tried this. THe warmup with just the bar was a pump by itself.
05-25-2004, 08:58 AM #2
I've been doing behind the back shrugs for a while now and I like them. I do them back to back with front shrugs and polish the traps off with farmers walks at the end.
They do tend to take a little getting used too but after that it's good too go. I load the bar pretty heavy and don't let my arms do much other than keep the weight back a little from my body but after the traps get worn the best I can do is just let the traps pull the weight the small fraction of distance it will go.
05-25-2004, 10:05 AM #3
Tight! I def gotta give this a try today. I haven't been able to fry my traps in a while. BTW, what are farmers walks?
05-25-2004, 10:19 AM #4Associate Member
- Join Date
- Dec 2003
I use behind the backs frequently to keep things interesting and definately like them. Farmers walks- hold HEAVY dumbbells for as long as possible while walking around.
My traps ALWAYS get fried when I deadlift, row, and shrug. Good shizzle.
05-25-2004, 10:42 AM #5Originally Posted by DNoMac
05-25-2004, 10:59 AM #6
sometimes the oldschool stuff is still the best. they have a trap machine at the gym i go to but its way to restrictive. no free movement so i stay away
05-25-2004, 11:10 AM #7Originally Posted by nickrizz
05-25-2004, 11:32 AM #8
I like to do them with dumbells while I prop my chest face down on an incline bench - I feel this hit the traps/upper back more directly...
05-25-2004, 11:34 AM #9
I remember Haney doing them in a video I have from years ago...
I still say deadlifts are the best thing in the world for traps...
All powerlfters have thick traps and I doubt most of them do
any type of shrugs at all...
05-25-2004, 11:40 AM #10
i like behind the neck shrugs with a smith machine...it allows you to stand a little more infront of the bar so you can get a good range of motion...
also for a good superset...do a set of 12 or more shurgs, then get some heavy db's and do about 5 reps and then hold them for a 10 count or so letting your traps get super tight, then squezze out 5 more reps...
this is also very goosd for forearm growth, and grip strength b/c you have to hold on so long
05-25-2004, 11:50 AM #11Originally Posted by buff87
Don't all of you do Deadlifts as well? If not then for shame on you. hahahahaha
05-25-2004, 11:53 AM #12
its weird how genetics play in working out. My brother can do 2 sets of shrugs and his traps are huge. i can do 20 and get no results.
05-25-2004, 12:00 PM #13
I've been concentrating on deadlifts again after not really
doing them hard for a few years and my traps have grown
more in 2 months then in the last 2 years doing shrugs...
Plus one of my boys I lift with pulls mid 600lbs and his traps
are thick as hell and he never does any shrugs at all... Nuf said...
Originally Posted by Juggernaut2148
05-25-2004, 12:04 PM #14
you do the sumo (i think thats what they are called) deadlifts or regular style?
plus what grip do you use?
I do regular deadlift with an underhand grip (right hand) and overhand grip (left hand)
05-25-2004, 12:16 PM #15
Shoulder width stance... one hand over, one hand under grip...
Deep squat before the pull everytime and explode with your
legs before bringing the back into play...
05-25-2004, 12:55 PM #16
thats exactly the same way i do it. for some reason when you are done and you look at the weight do you ever say "how in the hell did i move that"
05-25-2004, 01:07 PM #17
I don't, after my boy pull over 600lbs i look at my weight and
feel like a pussy...lol Have a long way to go to even be close
to him so i have no reason to be cocky about what I pull...
Originally Posted by nickrizz
05-25-2004, 03:45 PM #18Anabolic Member
Originally Posted by Warrior
- Join Date
- Jan 2003
sounds like its a killer, im going to have to try it for sure.
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