Build Massive, Functional Traps: Most Effective Strategies

Подписаться 877 тыс.

Просмотров 107 тыс.

50% 1

Go to squarespace.co... to get a free trial and 10% off your first purchase of a website or domain.
The Patreon: / thebioneer
My eBook and training program: www.thebioneer...
In this video, we’re discussing the best ways to build the traps. The goal is to build massive traps that are also highly functional. I know that “functional” is a bit of a dirty word in this context, but my aim is to make sure to earn the title!
How can you make traps that are “functional?” A great place to start is by training all three parts of the traps: the upper, middle, and lower traps. The lower traps, in particular, often get overlooked and this can be a mistake as it leads to an imbalance that negatively affects posture,
I also think that the key to increasing trap size is to focus on their function as “carrying muscles.” There are a few ways we can do this - but I think there’s one exercise in particular that I think perfectly trains the traps according to their function. Can you guess what it is?
What’s your favourite trap exercise? What have I missed?

Опубликовано:

30 сен 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 897

@TheBioneer Год назад

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

@iwothekubat Год назад

I live in Norway, I am 19. I mostly fokus on martial arts training, but you inspired me to look to different kinds fitness displins to improve my training. Really want your book, but I am trying to save as mush money so I can to move to thailand to train there. Can you give me a good discount if i do a fitness challenge. I will record myself and send you a email as proff. You choose the challenge. You don't need to, I will still be your fan and probably will anyways buy your book in the future. Just shooting my shot and hoping for the best.

@JTL1776 Год назад

Can we get a Bioneer Yoked Training. Traps. Triceps. Chest. Shoulder. Glutes.

@jeremystammers Год назад

If you make a "don't use kids as weights" T-shirt I will buy it.

@LatimusChadimus Год назад

So are carrying kids killing our gains? Jeff may upload soon 🙃

@Menaceblue3 Год назад

Rather than killing gains.... Kids are a good source of protein!

@Gyufygy Год назад

Then wear it while using kids as weights!

@memejest Год назад

Product guy...

@jace4223 Год назад

I will buy a tank top of this

@dackhornbold322 Год назад

I started doing farmer's walks with a kettlebell in each hand. I'm currently at 30 lb kettlebells for 2 miles and I can confirm my traps have blown up a lot. You fill out a shirt better and people definitely notice.

@cdk2886 Год назад

How can you hold on so well 😂

@fatmunch6318 Год назад

Try it in pinch grip with a plate or use 2 fingers at a time (thumb and any opposing finger) to level it up if it gets boring

@greenarrow219 Год назад

Might try your system

@dackhornbold322 Год назад

Thanks for the tips but I don't do pinch grip because grip strength isn't my goal for this. My goal is more strength endurance/stamina...how long can I go at a high level. I'm hoping to work up to about 100 lb each hand, but going slowly because I don't want to get injured. I started at 15s in each hand, but that was easy so I jumped to 25 and then 30 over the past two months. I hold the KB various ways--suitcase carried, overhead, rack position, but mostly regular farmer walks. And my grip does eventually give out so I bought some deadlifting hooks so my grip isn't the limiting factor. The trap development is an unexpected side-effect.

@battleax4609 Год назад

2miles non stop?

@porqpine53 Год назад

I read Kelso’s Shrug Book recently and have been implementing his system by shrugging out my final set of every upper body movement. Can’t do more pull-ups? Hang shrug. Can’t do more dips? Dip Shrug. No more rows? Keep that core tight and shrug away. It’s made every aspect of my shoulder girdle stronger and more stable. Highly recommend.

@BlacksmithBets Год назад

Definitely giving this a go, thanks for the golden tidbit 🙏

@williamchamberlain2263 Год назад

Cool Each page of the book end with a ¯\_(ツ)_/¯ ?

@platonasjr.9941 Год назад

I wanna personally thank you for the Kratos routine you uploaded a while back on your website. With slight modifications to better suit my situation it has been a HUGE help for my cervical disc herniations recovery and overall improvement. You are a great source of information, keep it up!

@Pipodecatan Год назад

Hey bro,would you mind writing your routune?

@thestonecircle Год назад

Can vouch for bear hug carries. They've made up a significant part of my training over the last year and the results speak for themselves!

@alucard1871 Год назад

good to see you here brother, I like your videos and style of training

@thestonecircle Год назад

@alucard Hey glad to see you here too! And Thank you! I've definitely had a lot of inspiration from Adam over the years

@FredAllenBurge Год назад

But..we can't see you so, maybe you could speak for the results so we know what they are like lol

@thestonecircle Год назад

@FredAllenBurge haha true! Well here is a vid from a few days ago, my back really didn't look like this before all the carries! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zi-x6N33TdM.html I can't say they're the only thing that contributed but since I started focusing on heavy bear hug carries my entire back has gotten a lot bigger

@tsa6394 Год назад

Fancy seeing you here!

@thewisecow6323 Год назад

I did removals and labouring for around 5 years and as a result I've never had to train traps. Carrying things in a considered/controlled way is the best way to build traps in my opinion.

@martincosgrove1529 Год назад

True Mate worked Heavy Manual Labour for most of my life ...Brick Shit House Strong

@Daffy-Deck Год назад

Exactly what I am working towards in training, basic "farmer's strength". I guess you would call it "loading power" or something like that.

@fuchrrr_7549 Год назад

Working man, thats whats up. Thanks for everything you did man :)

@fuchrrr_7549 Год назад

@@martincosgrove1529 ayyy labors are where its at. remind me of old school strongmen B)

@sapinva Год назад

It does work. I'd have to unload and load 1500 lbs of tools from my truck every day (twice a day if I had to go out for lunch) at work for many years. Wasn't very long before my neck started to disappear.

@sonzai5162 Год назад

Since we're on the topic of functional, forearms must be next. We need those pumpkins Adam! 🎃

@RDS_Armwrestling Год назад

Alex Leonidas put out a pretty good video lately, and for really specific stuff, check out Voice of Armwrestling channel

@justsomekid-sl4zv Год назад

He made a video about them a few years back. Just check the channel

@sonzai5162 Год назад

@@justsomekid-sl4zv I know but an updated video would be nice as well

@grantstevensma Год назад

Cuddling the RDX bag can never be unseen 😂

@ladzhandle Год назад

"No, do not find kids on the street and use them as weights". Crud, I've been training wrong my whole life...

@RDS_Armwrestling Год назад

Dumbbell rows can be great for the traps, especially if you don't lean right over, and RDLs have grown my upper traps over time (I don't do any upper trap isolation at all)

@ukguy Год назад

Also I find if you do DB rows with your elbow stuck out on an angle instead of next to ribs it hits the traps and rhomboids more.

@RDS_Armwrestling Год назад

@@ukguy very true

@oliviervanoeveren6348 Год назад

Especially in calisthenics, the lower traps are extremely important, perhaps just as important as the forearms. Even in the basic support in the rings (body straight like a pencil with feet down and off the ground) the lower traps will work as a primary stabilizer. Furthermore, during pull ups, dips (full ROM of course) and tucked inverted rows, they will keep the scapula from moving away from the thorax and make sure that you can move your head - instead of being pinned between both shoulders - and prepare for whatever move comes next. Great flipping video Adam

@sonicwave32 Год назад

I'd love to see a video on the serratus. In my opinion it's one of the coolest looking muscle groups, but few people talk about it and usually only in terms of small rehab movements. I see it as kind of like "the other big scapula muscle" after the traps and rhomboids.

@firstlast-wg2on Год назад

Oh yeah for sure, it’s gonna be the main thing rotating the scapula up and dragging to forward. When people do their lat spread, it’s the serratus pulling the scapula forward. It’s hard to do a whole video about it because the only way to train it “directly” is by doing scapula push-ups either on the ground or on dip bars (or some alternative of course). Most of the time, if you practice hollow body stuff in gymnastics your serratus will blow up. Punching also does similar. A lot of normal chest exercises don’t as much though since things like the bench press require those pulled back shoulder blades.

@joeojeda4651 Год назад

This the one thing I don't train. Years of heavy work means I have built forearms and traps. 😂

@dandandan389 Год назад

My traps were biggest when I was competing in strongman, I didn't do shrugs but lots of deadlifts, powercleans, log clean and press and of course various carries.

@Xanthan4711 Год назад

Only four months in and you are looking HUGE dude, crushing your goals that you outlined. Keep it up.

@RJBynon Год назад

I think lower traps are what's been missing from my training. Love that your solution to that is dips and l sits. My dip bars arrived last week . Thanks for another great video

@catcat4697 Год назад

Some y raises might also help if it's a weak point

@ExOsethband Год назад

Amazing ! Just on point, I feel pain in what seems like my upper traps lately and the shrugs are not really working for me, I was looking for more functional exercices. Maybe the lower traps are the problem. Thanks bioneer, absolutely loving superfonctional 2.0 btw !

@Moveyobottey Год назад

The Lu Raises are also a great exercise for big and functional shoulders and traps

@CaptainBrash Год назад

I use my baby as weight. 13kg curls, press, carry. Naturally progressive overloaded too, got another self progressing weight due July

@nza1804 Год назад

I would recommend strand pullers or Chest expanders. They really work the traps and shoulders to give that Yolk build

@maalikfazal1406 Год назад

Live in UK? Can you recommend me a good Chest Expander? Thanks 🙏🏽

@penumbrium Год назад

chest expanders are great for traps, shoulders and arms

@bigm383 Год назад

So not the Yoke build?

@rampagesmackssons508 Год назад

@@bigm383pro egg

@johnmceneany1482 Год назад

Doing which particular exercises?

@chaclp Год назад

Seeing the bioneer holding and cheering a sand bag like a Lil baby it's freaking hilarious 😂

@bigruckus8664 Год назад

Could we get a video on how to train to take a punch?

@smfbimw Год назад

my bro back at it again 🤣

@Thatniggaah-qh6ng Год назад

do you think you bout dat nyiggggggaaaaaaaaaaaaaaaaaaaaaaahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

@Thatniggaah-qh6ng Год назад

who tf u tryna chat to like that hotel mosco I knock yo ass out an jk all love tho playaaa piiiimp

@Thatniggaah-qh6ng Год назад

do u think u bad tho huh??????????????????????????????

@Thatniggaah-qh6ng Год назад

Cuz I smoke you niggaaaahhhh

@filipvanwonterghem2782 Год назад

"Do not find kids in the street and use them as weights." Literally 1984😔😔😔🤣

@mohammedeleriaan5986 Год назад

My traps grow faster than my shoulders 😟. I wish if you could talk about how to build massive shoulders to give that illusion of more width.

@AKAMMArduk Год назад

My traps grew a lot when I practiced Capoeira for a while. It's really fun and you spend a lot of time upside down on your hands.

@malkomalkavian Год назад

Guru of dad-strength :)

@arewestilldoingphrasing6490 Год назад

1:55 i woke up the whole house from laughter. Nice Mr. Incredible meme format

@plnkfloydian7814 Год назад

I carry all my groceries into my home in a single trip. Essentially 1 rep maxing weekly just to keep a base.

@Santa-ny1yp Год назад

Both Atlas and Hulk Matthew Broderick shrug.

@januwaheedaw7871 11 месяцев назад

Impressive Inspirational Motivational videos as usual Masha Allah

@SPIRITEN25559 Год назад

Can U plz make a Video how to build funktional kicking legs?

@JTL1776 Год назад

Can we get a video on Chest. Mass plus function.

@TheBioneer Год назад

Yes 😁

@UncleZuko47 Год назад

theyre basically the most expensive kettlebells LMAO

@roddangerousfield1543 Год назад

Will definitely give carrying a kbell around my house a try

@johnobrien8773 Год назад

Body weight rows are a fantastic addition to any tower routine. They fixed my posture and seemed to improve my performance universally. I'm excited about some new compliments and alternatives.

@BlacksmithBets Год назад

The best trap builder I’ve ever tried is the barbell high pull. Nothing has ever blown my traps up like that exercise. You don’t need to even go heavy, the velocity of the bar increases the weighted stretch massively. No idea why more people don’t do them.

@merlin-ju6fu Год назад

Are you planning additional videos for each body part like chest, back, arms, legs, abs ?

@Plastic_Spaceman Год назад

I swear, you're a mind reader. I was just thinking about what I could do to grow my traps.

@abhijiththampi Год назад

For the amount of high quality content he puts out, Bioneer remains underrated

@Uzair_Of_Babylon465 Год назад

Fantastic video keep it up you're doing amazing things 😁👍

@yoshi1951 Год назад

Front lever for traps. And handstand pushups

@jordanslingluff287 Год назад

I've always had massive traps. I've always had a manual labor job. Pretty sound advice. If you watch those old Kung Fu movies they would make them carry buckets of water for training.

@makp.2586 Год назад

Do a 1 hour Batman video , I'm ready 🦇💪

@freddyfox5102 Год назад

Nobody: RU-vidrs: KIDS ARE BASICALLY LIKE KETTLEBELLS

@TheBioneer Год назад

😂😂

@handlesrstupid123 Год назад

whelp time to fill a used brief case full of cement

@rampagesmackssons508 Год назад

Strongman sandbags front carries work amazingly for traps. I got mine from cerberus strength.

@HEROBRINESPHILOSOPHY Год назад

Do training about arm wrestling. 💪

@RDS_Armwrestling Год назад

Voice of Armwrestling channel has all you need there

@ukguy Год назад

I want to see how to do a kiddie bell swing...

@HealthyMBS1 Год назад

pass a kettlebell from hand to hand in a circle around your body if you don't have a walking path for carries

@fabchi4597 Год назад

Beautiful content but also I would add: if you don't have a sandbag, give barbell zercher carries a try, it will blow up your traps and core at the same time

@Jay_Hendrix Год назад

This has been really helpful, thanks man 🙏

@rogercook9217 Год назад

i do these 25kg dumbells . once my grip goes i carry like a dumbell curl people will say it can cause injury 🙃but it means i can do 2 move 1/2 pieces of equipment . iv been ok with the movement 👊👊👊

@franciscarabini7660 Год назад

Enthusiasm is a winner .great video.please make more . refreshing

@ZenDragonYoutubeChannel Год назад

An important point which could be covered I think, is say if you're going to stimulate traps by constantly carying a kettlebell at home.... then you'll also develop some tension which can influence function, physical sensation and more importantly it could result in injury.... so correct stretching (not sure what stretch would be suited) and maybe doing something like yin yoga would be an important supplement to such an approach.

@junichiroyamashita Год назад

Some years ago you made a video about grip strenght,would you like to remake it like the tendon video? There are many elements to grip strenght outside of crushing strenght,like pinch,support and wrist strenght, not to mention the extensor. I really would like to become like the old time strongmen,that were able to rip phonebooks in half,fold pans and plant nails with bare hands. There a guy that does this stuff today,Eddie Hall recenty reacted to him.

@damnwolf Год назад

Duuuude splendid content as always. Love my farmer's walks and I always follow up my deadlifts with shrugs since the neurological activation means I can hit them hard. Also love doing straight arm pushdowns/scapular dips. Most importantly though, glad to see you kicking around in cheapass Puregym (not ditching it, perfect value for money and well maintained). Good to see you keeping it real with all your success. Happy Easter BH!

@alexmortel2350 Год назад

The kettlebell mile is a great carry challenge

@dimensionalshade8290 Год назад

Finaly my weird obsessions are validified!the upperback holds insane strength ,you just need to train it and give it true love

@alectrembath5056 Год назад

I've got the same over developed trap that my chiro says is from carrying my kids. In my case it gave me shoulder and clavicle issues. The best thing about kids as weights is natural progressive overload! My kids are around 25 kg and they keep getting bigger!

@SYKim_94 Год назад

*Should you use someone else’s kids? NO!* 😂

@raf_alski Год назад

Just do a snatch high pull with a wide grip. This exercise improved my traps really fast.

@gurraguffe3778 Год назад

I have a question. Metabolic fatigue is one of the primary factors for Hypertrophy right? And metabolic fatigue happens when the body runs out of ATP. So wouldn’t creatine make you get less gains, since it gives your body more ATP?

@cedrickkevinnanini9219 Год назад

That doesn't make sense. People with anabolic steroids increase their metabolic fatigue? No. A genetic response to mechanics need. Not stress

@danielgilbert8338 Год назад

My shoulders have been off for a while. A little crunchier than I would like. I recently started doing some lower trap work and it was a game changer. If you're in the gym, super easy to add some cable trap pushdowns (Aka straight arm pushdowns) as a super set

@Severed89 Год назад

Any advice on uneven shoulder blades during pull ups ? I recently developed this been doing calisthenics for 2 years. I do a lot of scapula pull ups but it’s not helping

@slaske5190 Год назад

Squat university has a great many great videos about shoulder pain

@Severed89 Год назад

@@slaske5190 I don’t have shoulder pain just uneven scapula retraction on pull ups. Squat university is awesome btw

@gh0stdog89 Год назад

What was your experience like with a chiropractor? I've been recommended one but have always been skeptical. I'm currently out with low back pain, potentially a trapped nerve

@samuelzins5089 Год назад

I just want to say thanks Adam for years worth of great content. You are unmatched

@HeartlessKnave Год назад

An RMT I saw recently was surprised by the tension in my traps. I mentioned I use a weighted vest in training or a backpack and bags loaded with books, carry a heavy backpack to and from work, then don't drive so carry my weekly shopping home or walk it to the bus. He was impressed but also told me to stop abusing those muscles so much. 😂

@nathanbateman4255 Год назад

I have a 100lb sandbag and a 200lb sandbag that basically became my gym during quarantine. Carries with them were phenomenal

@RoidfreeSenior Год назад

Are you familiar with the Kelso shrug book... basically he applies partial shrugs to other movements, would hit all parts

@m4yd0g Год назад

Farmers walks, Zercher squats, zercher raises and snatch grip high pull are great for a trap attack.

@NomanNoman-gf8zd 11 месяцев назад

I’m working traps today! Perfect timing! Excellent content as always 💪🏽

@MuhammadBilal-ns5do 11 месяцев назад

I’m working traps today! Perfect timing! Excellent content as always 💪🏽

@hifzakhan5598 11 месяцев назад

I’m working traps today! Perfect timing! Excellent content as always 💪🏽

@faisalsiraj4478 11 месяцев назад

And I'm working traps today! Perfect timing! Excellent content as always 💪

@martincosgrove1529 Год назад

Heavy Deadlifts..Trap Bar shugs ,Heavy up right row's....

@crazeeaz Год назад

Slowly places child back on playground. Walks away. Whistles Nothing to see here.

@CaptainBrash Год назад

I've just ordered a 20kg kettlebell before watching this video. Perfection

@persimon333 Год назад

you are the best 😊

@nicolasson9650 Год назад

Hey Bioneer, you ever thought of doing a mindset/physiology video on Master Chief (John 117) from the Halo games? You’ve done Doomguy, Batman, and other fictional characters, but I really think he’s a good analysis to share with us as well. Just a suggestion. Have a good day Bioneer!

@javezkeith2537 Год назад

Sandbags are really useful. Fill up the rucksack with sand bags. 40kg bag really easily. Great video 👍

@madhatterhillbilly4267 Год назад

Not trap related, but I keep a chin up bar in the doorway to the laundry room, which also has the basement bathroom, so whenever I do laundry or use that washroom I do either chin ups or pull ups.

@joshuajackson4161 Год назад

"I know what you're think why do you need to build your lower traps". Adam: You're gonna fucking DIE

@RyanHamiltonBaker Год назад

😂 My wife and I are expecting our 5th child, so I'm well on my way to being functionally "yoked". I'm glad I don't have to borrow kids for my exercise routine. The rates are astronomical these days.

@TheDanielsweden Год назад

never EVER got to a chiropractor. they have basically no idea of what they are doing, they have ZERO medical knowledge aswell as no significant insight into the state of ones spine (fused disk, fractures, tumors, pinched ligament etc...) go to a medical professional with an actual medical degri as an ornithologist. 9 times out of 10, back pain goes away by itself within 3 months.

@jesperpetersen636 Год назад

When my son was about 5-6 y’s Old i often Wear him Home from School on my shoulders. It build massive traps🤣🤣🤣

@Sam-xt2gz Год назад

There's an exercise that I do that seems to target the lower traps pretty well. I'm not sure what it's called, but it's basically doing a pullup until your elbows are at 90-degree angles, assuming an L shape, and then moving yourself back and forth. Is it an exercise? and does it have a name? thanks

@NatoriousGamePlay Год назад

Headbangers are what I believe they're called

@Sam-xt2gz Год назад

@@NatoriousGamePlay they are, thanks!

@TramaForKing Год назад

ey the up and down pixels of the screen (basically the border itself) is behaving very weird with pink and purple colors.. why is that? rendering or camera? I assume camera because i rendered over 300 vids and never had that XD, but who knows.

@jesperpetersen636 Год назад

Floor practice is super against lover back pains. The Superman exercise you know. Lying on your stomach lifting the body up and make the tension ind lowe area. And Then there is the generel Way of Holding your body up. Pinching the back as you say yesss

@wuhlfhgill2072 Год назад

Hey baby, let's have kids. Oh dear, why the change of heart? Have you seen Kettlebell prices over 50kilo !

@gmkgoat Год назад

Thank you for that sobering chastisement against using random street children for carrying exercises. I don't know what I would have done without it.

@ZainabNoor-me6is 11 месяцев назад

@fitnesslk Год назад

Switch the hand you use to carry your child ! problem "fixed"...

@AbubakarAhtesham-qd1zr 11 месяцев назад

Remember to listen to your body and give yourself enough rest and recovery. Keep pushing those traps to new heights.

@DrAcula-vl3qc Год назад

For low back pain checkout an NKT practitioner. Most likely one leg is shortened due to a tight low back extensor and tight QL pulling the leg up.

@JasGawera Год назад

Scapula dips in my office chair - don't even need to get up. One day I'll get to L-sit dips in my chair :)

@davidstumpf7811 Год назад

I just started doing a job at a warehouse where I kid you not I'm scheduled to move approx fifteen thousand to twenty thousand pounds of fifty pound paint buckets...How does one go by reducing injury when doing this much work? I saw this video and a lot of the movements are similar so I'm a bit more confident, thank you again for sharing tips.

@teosto1384 Год назад

My child-kettlebell has outgrown me. She's now 13 year old and God only knows how heavy, but even if I could loft her she'd yell at me. But worth lats and traps being my nemesis since for like forever the farmers carry is definitely something I will be again utilizing once the ice finally allows me to walk safely on the streets.