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Thread: Anybody want a great trap exercise?

  1. #1
    Administrator chris mason's Avatar
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    Ok, you clicked, so you must be interested, here goes....
    I don't have a specific name for it, but let's call it the behind the back on the smith machine Here is how to do it:

    Stand on the opposite side of the bar from where you would normally stand to perform standard shrugs. Please take note of the name, you can only do this exercise with a smith machine. Take a grip behind your back that is just wider than your hips. Your palms will be facing behind you. Unrack the bar. Now, place your feet slightly behind you and keep your entire body at an angle of approximately 70 degrees. You will almost look like an Olympic long jump skier right after they leave the ramp (not quite as severe an angle. You will actually end up standing on your toes (more or less). To actually execute the movement, you begin bending at the knees slightly and using body momentum to get the movement started. Now, as you thrust upward with the lower body, you will shrug upwards. You will bend at the elbow as you perform the movement. You should get the bar to just above belt level on your back. Lower the weight and repeat. You can use a pretty fair amount of weight with this exercise (although not as much as standard shrugs) and will get a great workout for your entire trap as well as upper back.

    The former owner of a Powerhouse Gym that Craig and I belonged to showed me how to do this. It is a very cool and productive exercise for your traps, give it a go!
    Last edited by chris mason; 07-11-2001 at 03:20 PM.

  2. #2
    Push powerlifting heathj's Avatar
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    Thanks Chris. I've heard of this before...I think it has a proper name...no clue what it is though.

  3. #3
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    I think Hang Cleans work better than any type of shrug.
    It takes TIME + PATIENCE to make gains.

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    Milk Junkie Ironman15's Avatar
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    I use to do hang cleans at the high school. I never really thought of them as working my traps though, the football coach said when done with correct form they work the legs muscles. Because your suppose to push the weight up with your legs and then bring your body down and snap your wrists so the weight is right under your chin.
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  5. #5
    Player Hater PowerManDL's Avatar
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    Originally posted by Time + Patience
    I think Hang Cleans work better than any type of shrug.
    Olympic lifting?!? You heretic. Don't you know that Olympic lifts are dangerous, and should not be mentioned here? tuttut

    Power

  6. #6
    Player Hater PowerManDL's Avatar
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    Originally posted by Ironman15
    I use to do hang cleans at the high school. I never really thought of them as working my traps though, the football coach said when done with correct form they work the legs muscles. Because your suppose to push the weight up with your legs and then bring your body down and snap your wrists so the weight is right under your chin.
    Actually, a proper clean will use the legs only to a small degree-- and since a hang clean practically skips the first pull, you're using the second pull to a much larger degree. The second pull involves initiating a power shrug while extending the lower back and straightening the legs. Completing it involves a slight dip in the knees, then catching the bar on your delts and collarbone.

    So yeah, done right, cleans will hit the traps. Quite effectively, too.

    Power

  7. #7
    Focus on your goals El Kelio's Avatar
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    I would give a try in my next shoulders session. Thankyou.



    Keep pumping !

  8. #8
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    I really feel hang cleans in my traps...but as the others mentioned, you have to keep your legs out of it to a greater degree and let the shoulders/traps/arms do the work.

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  9. #9
    Administrator chris mason's Avatar
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    Ok, aren't we getting a little off target here? Did I title this thread hang cleans? Well, why not give them both a try and get back to me .
    Last edited by chris mason; 07-11-2001 at 08:11 PM.

  10. #10
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    *offers chris some cheese*
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  11. #11
    Administrator chris mason's Avatar
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    Har de har!

  12. #12
    bone crusher
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    should you do a set or two in after standard shrugs?

  13. #13
    Wannabebig Member
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    it sounds like a machine power pull.

    get in the squat cage and lay the weight bar on the safety bars, stand like you're gonna hang clean grab the bar (while its in front of you) with your back arched and explode upward with the legs and try to pinch your ears with your shoulders.
    live to lift

  14. #14
    Wannabebig Member Van Stretch's Avatar
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    More wisdom from the Oracle...Chris Mason is god.
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  15. #15
    Baby Seal Clubber ElPietro's Avatar
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    If you think about it...there is a part in doing cleans that are just like vertical rows. I think that's where you are hitting your traps. Only with cleans you are training explosively with more weight, vs slow concentrated pullups with vert rows.
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  16. #16
    Administrator chris mason's Avatar
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    Just remember, it is performed behind the back, and you are leaning forward like a skier performing the long jump.

  17. #17
    Senior Member Craig James's Avatar
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    This is a really good alternative to doing standard shrugs where, once you gain some strength, you have to load up a barbell with quite a lot of weight to get good results. Doing them behind the back and leaning forward makes it more difficult to cheat with your legs, and it seems to nail the traps very very well, all while using much less weight.

  18. #18
    Senior Member Anthony's Avatar
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    Just make sure your hands don't slip.....
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  19. #19
    bone crusher
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    our smith machine has a safety stop so you can drop it, if you dare.

    i did them today mason, quite an effective exercise.

  20. #20
    Administrator chris mason's Avatar
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    Glad you liked it!

  21. #21
    Mike Henley MonStar's Avatar
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    I am considering giving these a shot, anyone else tried them with good success? Theyre basically behind-back shrugs with a little momentum more or less, correct?

  22. #22
    I wannabebig!
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    i was like whoa time+patience is back then saw that this post was from forevers ago..

    im looking to find a little more info on these as well

  23. #23
    Bleak Harvester Raven Blade's Avatar
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    I used to do behind the back shrugs years ago. If you didn't have a fat ass they were pretty good. These sound cool though. I'll have to give them a try when I'm done WWB #1.
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  24. #24
    Mike Henley MonStar's Avatar
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    Yeah I am going to try them out on my next back day.

    Just behind-back little wider than shoulder-width grip, leaning forward a bit. Seems like it would work well.

  25. #25
    Bodybuilding Mythbuster
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    Originally posted by PowerManDL


    Olympic lifting?!? You heretic. Don't you know that Olympic lifts are dangerous, and should not be mentioned here? tuttut

    Power
    That's interesting. I never knew hang cleans were Olympic lifts.
    As for behind the back shrugs they sound interesting. I'll give them a go and find out what they do for me. Thanks for the tip Mr. Mason.

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