T Nation

Power Move for Traps?


#1

What will be the best power move for developing traps? Power cleans? Power high-pulls? Power low-pulls?

For clarification, Power-clean works more of the entire body rather than traps, right? Trying to find the best exercise for power and trap development.

cheers,

gary


#2

Personally found that high pulls with a snatch grip really hit the traps hard. The snatch grip seems to emphasise the the traps more than a clean grip.


#3

Jump shrugs are awesome too.


#4

I tried high-pulls today with both the snatch and the clean grip. Definitely felt it in the traps.

What are some moves that will help in increasing the weight for high-pulls? Will low-pulls be useful for this?

Also, should regular barbell shrugs supplement high-pulls?

cheers,
gary


#5

HEAVY shrugs, snatches, power cleans, and reverse shrugs (my personal favorite) are all extremely effective for trap development.


#6

On "light back day" or "speed day," do high pulls for sets of 3-5 reps. On "heavy back day" or "maximum effort day," do heavy low pulls for 1-3 reps. Every second M.E. day, do some form of deadlifts instead, followed by a few heavy, low-rep shrugs. Do the pulls and shrugs with straps; train your grip separately. You'll get bigger and stronger traps than you will get from shrugs alone.


#7

if you want big traps get a big deadlift..also get a tire for tire flips and start using it twice a week your traps will grow like weeds...bm


#8

Coach Joe, pretty solid advice. So do you recommend training hams with back? I have always done deadlifts on leg days and alternate with heavy squats. Also, when you say "light back day", what combination will be good?

T-Matt: I have been doing power cleans and have seen good improvements. However, I am worried about my form. I have never had a coach or an exeprienced trainer to teach me the move.

BM: Working on getting deads up again. Had an injury that made me neglect legs for a while. What do you recommend with tires? Didn't quite get it.

cheers,

gary


#9

Military press iso holds hammer em!


#10

get a 400 pound used tire...they will give it to your free at a recyle place or tire company....and do tire flips just like they do in the worlds strongest man contest....start out with 3 sets of 10 and as your work capacity improves up the volume...it is the best upper back, trap and forearm builder there is in my opinion...bm


#11

snatch grip high pulls, was doing snatches and high pulls the other day and my traps awe swollen man. Love these things, i too have the same problem not having access to a coach which is a bummmer, but i feel im doing decently.


#12

BM- Thanks. I'm gonna do that. Just gotta find a tire first.


#13

Gary,
I use a shit-simple "upper-body/lower-body" workout split, because it doesn't exceed my I.Q. level and doesn't require me to live in the gym. It's much like the Westside 4 workouts/week system, except that I spread the workouts over 9 or 10 days, by lifting 3X/week. (I'm seriously OLD.) Power Sq & Dl use many of the same muscles, so I work 'em on the same day. One "lower-body day" is for max-effort SQ or Box-SQ, followed by "speed work" (high pulls, with straps) for the back and other assistance work (hamstrings, abs, grip calves, 12-15 min. of interval cardio). Two days later, comes a max-effort "upper-body" day or a "speed-BP" day, similar to Westside training.
After another 2 days, comes the second lower-body workout: heavy low-pulls w. straps or some form of deadlift, working up to a max-effort double or triple and then down to a hard 5-set, followed by several sets of 60-70% Low-Box SQ doubles for speed and assistance work similar to the other lower-body day. Three days later, I get the other "upper-body" day. Maximum-effort DL's or Rack DL's only happen about once every 24 days, but I built a W.R. DL this way: high pulls and low pulls actually do work!
Strength & courage,
Coach Joe


#14

thanks everyone for the solid advice.