Build Massive, Functional Traps: Most Effective Strategies

[@TheBioneer]

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

[@iwothekubat]

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]

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

[@dackhornbold322]

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]

How can you hold on so well 😂

[@fatmunch6318]

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]

Might try your system

[@dackhornbold322]

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]

2miles non stop?

[@porqpine53]

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]

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

[@williamchamberlain2263]

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

[@platonasjr.9941]

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]

Hey bro,would you mind writing your routune?

[@jeremystammers]

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

[@LatimusChadimus]

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

[@Menaceblue3]

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

[@Gyufygy]

Then wear it while using kids as weights!

[@memejest]

Product guy...

[@jace4223]

I will buy a tank top of this

[@thewisecow6323]

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]

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

[@Daffy-Deck]

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]

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

[@fuchrrr_7549]

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

[@sapinva]

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.

[@Xanthan4711]

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

[@thestonecircle]

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]

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

[@thestonecircle]

@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]

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

[@thestonecircle]

@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! kzbin.info/www/bejne/sJqQqWmEaJiHmq8 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]

Fancy seeing you here!

[@oliviervanoeveren6348]

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

[@grantstevensma]

Cuddling the RDX bag can never be unseen 😂

[@arewestilldoingphrasing6490]

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

[@abhijiththampi]

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

[@RJBynon]

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

[@TrugoyEveryDay]

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

[@RDS_Armwrestling]

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]

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]

@@ukguy very true

[@johnobrien8773]

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.

[@franciscarabini7660]

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

[@sonzai5162]

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

[@RDS_Armwrestling]

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

[@justsomekid-sl4zv]

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

[@sonzai5162]

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

[@raf_alski]

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

[@AKAMMArduk]

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.

[@nathanbateman4255]

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

[@dandandan389]

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.

[@Moveyobottey]

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

[@ExOsethband]

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 !

[@sudstahgaming]

Mate the innovative work you do in your videos and your actual work out sessions is nothing short of astonishing, you really need to start teaching out to other big bodybuilding/fitness youtubers like juju

[@samuelzins5089]

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

[@HeartlessKnave]

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. 😂

[@sonicwave32]

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]

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.

[@januwaheedaw7871]

Impressive Inspirational Motivational videos as usual Masha Allah

[@javezkeith2537]

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

[@dystopia9279]

Thanks!

[@damnwolf]

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!

[@stein2137]

Fantastic vid! Also; classy touch saying "bye" before running the ad. 10/10!

[@CaptainBrash]

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

[@BlacksmithBets]

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.

[@chaclp]

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

[@theprodigalson4003]

1:23 I feel like I grasp this concept so well I would love to have a beer and talk with u about this stuff, I have so many ideas I implanted partly my own but also what I’ve learned from the likes as you, that I actually used to cure my scoliosis. I saw my first chiropractor when I was 11 years old, and it’s been 10 years now. Let me know if you’d want to correspond ideas, I would love that

[@nza1804]

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

[@maalikfazal1406]

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

[@penumbramine]

chest expanders are great for traps, shoulders and arms

[@bigm383]

So not the Yoke build?

[@rampagesmackssons508]

​@@bigm383pro egg

[@johnmceneany1482]

Doing which particular exercises?

[@rogercook9217]

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 👊👊👊

[@xahidali1844]

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

[@rampagesmackssons508]

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

[@TheGorillawarrior]

You just put a positive spin on “dad bod”. Amazing!

[@jameswoodall9261]

Scapula shrugs and the other small shrugs you mentioned are great!! Have just started using some of them but picked up more just now. They really burn. This is by far one of your best videos. Who knew you had a great sense of humor. Even if it is British. Ok, maybe cause it's British!

[@dimensionalshade8290]

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

[@fabchi4597]

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

[@WaseemMalik-s8k]

And I m working traps today perfect timing excellent content as always.

[@ZenDragonYoutubeChannel]

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.

[@danielgilbert8338]

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

[@m4yd0g]

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

[@SPIRITEN25559]

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

[@alectrembath5056]

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!

[@WasimIqbal-ur6om]

Outside work are incredible🤩

[@HamidAli-vk6rb]

I just wants to thanks adam..perfect timing

[@hifzakhan5598]

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

[@DeepEndDiving]

Loved the info and the editing. Switching to b&w for some of those chips was perfect. In the past, I kept a kettlebell by the stairs and every time I went up and down them I'd carry it up or down with me. Watching this makes me want to get back into doing that and maybe even hugging the weight sometimes to my chest to get in those bear hug carries. I definitely want to start incorporating more work for my lower traps after hearing this

[@leonardoandrade471]

Offset overhead pressing with a single kettlebell also wrecks my traps, so that's my contribution here. When I do Kb ladders (1H swing > push press > racked kb lunge > gorilla row ) my traps get crazy sore because they really don't catch a break until I'm done

[@csn583]

Been trying to pay some attention to my serratus so this is good timing to make sure I work the opposing movement as well.

[@faisalsiraj4478]

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

[@Jay_Hendrix]

This has been really helpful, thanks man 🙏

[@rahkim]

i appreciate the video and your newfound levity. great stuff!!

[@DatGinnga]

I really like the format of the video, very engaging, well done bro :)

[@lukascoburn863]

using dips to build traps I really enjoy, ALSO super cool is if you have a staircase with railings at the ideal width, I like to go up the stairs backwards basically using the traps to push up and back if that makes sense :) or control the way down the stairs also using the traps

[@uexkeru]

When I was new to lifting, I heard the opinion that shrugging bars with less than 400lbs is a waste of time. So I did no shrugs. So for over a year, I deadlifted every week and closed most workouts with two sets of farmer's walks. My traps grew pretty respectably for someone who refused to do even a single rep of shrugs. Carries, rows and pull ups always did the job for me

[@mintoness62]

You and Grant uploading on the same day! Oh a joy

[@merlin-ju6fu]

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

[@andrewjudd9001]

As a young dad this video is spot on!

[@hulkthedane7542]

To me, being reminded of the function and importance of the traps in itself helps me. Unfortunately I (had to get)/got an artificial hip 18 months ago, and my pt and doctor say, I am no longer "allowed" to carry weight for distance - it wears the hip down too fast. But I do some of the other exercises. A few years ago, I sometimes took my 40 kg homemade sand bag for a 500 m walk - most of my upper body was on fire, when I got back. Only "rule" was not to put the bag down during the walk.... You are a great inspiration!

[@Eric3Frog]

How old are you? I am 52 and have stage 4 arthritis in both hips. Most likely I will need artificial hips in the next 10 years. Are you able to squat or deadlift? Best of luck with your hip(s).

[@hulkthedane7542]

@@Eric3Frog if you have bad arthritis in your hips, new/artificial ones will help you. It takes time to get accustomed to a new hip, and there are certain things you should avoid doing to make it last long, but better that than living in constant pain. I had bone to bone contact in my right hip before surgery - that is VERY painful. My knees are not that bad yet, but I am unable to squat to thighs parallel to floor, and I have not squatted with weight or deadlifted for years. I do KB swings, typically sets of 25 reps with 36 - 44 kg (80 - 97 lbs) for my lower back and train my legs mostly by walking both forwards and backwards with a sled tied to my waste. Do yourself the favor NOT to wait too long to get hip replacement. Train hard, stay safe!

[@Eric3Frog]

@@hulkthedane7542 thanks for your reply, and support. I have two kids 2 and 5. Keeping up with them is painfully challenging.

[@hulkthedane7542]

@@Eric3Frog I have kids as well. A multihandicapped girl age 19 (moved to a care facility 2 years ago) and a son age 11. I lifted my daughter so many times that it gave me beginning arthritis in the lower back, and I cannot play ball with my son. Sad, but true. 👍👍👍

[@adnanshaikh8969]

I just want 2 say thnkx adam for years worth of great content.... amazing 😊

[@hinabilli4033]

Inspirational Motivational videos as usual Masha Allah

[@jeremiahcourter8352]

Can we all take a moment and appreciate the comical element of him hugging a sandbag as it is supposed to be representing a child and then, after walking away from the camera while clutching the bag, Adam chucks the it on the ground. 😂

[@tygove906]

This video was actual gold.

[@djn1707]

@3:43 yeah that part right there. Kettlebell chipping up the bathroom floor and/or counter and then banging off the side of the door frame and shit. Lol

[@coreyboi873]

Love the calisthenics focus

[@MindBodyWhole]

It’s so peculiar that I should hear you say that kids are like kettlebells because I said this to my wife only this evening. I first discovered this after 5 days of “Daddy, carry me!”-ing a 4 yr old and a 2 year old around Disneyland Paris last year in 40degC. I truly didn’t need any other training that week.

[@Severed89]

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]

Squat university has a great many great videos about shoulder pain

[@Severed89]

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

[@AbhijitDas-km1nr]

Your videos are very informative. Can you make a video about healthy eating and what not eat.

[@toheedrizwan3665]

This is the channel is was looking for

[@DrAcula-vl3qc]

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.

[@chaudharysaad7477]

Gym is good for health. I enjoy this exercise ❤

[@Sam-xt2gz]

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]

Headbangers are what I believe they're called

[@Sam-xt2gz]

@@NatoriousGamePlay they are, thanks!

[@FoongHohYun]

Thank you for inspiration, i'll bring my kid along for training. Make it a fun activity we can do together!

[@roddangerousfield1543]

Will definitely give carrying a kbell around my house a try

[@JaveriaRehmatullah-fd1zc]

His all videos is informative.

[@Plastic_Spaceman]

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

[@yoshi1951]

Front lever for traps. And handstand pushups

[@danielsigursson6215]

Love the PSA at 1:57.

[@jesperpetersen636]

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

[@laurencemacdonald9510]

You should make a video on pain tolerance training, it would be quite interesting

[@AngrySlav-mh7ph]

I agree

[@rima-L93]

How do I find the right weight, distance and number of repetitions for farmer walks? Is there some kind of formula for measuring?

[@bogili002]

You are looking insanely good Adam!

[@holycameltoe124]

walking half a mile to the store to buy a case of beer and walk back is a good exercise and makes you think you really earned that beer that weekend

[@penumbramine]

zercher squats are kinda meh for legs compared to highbar or front squats but the zercher position is great for traps. you can do carries, squats, lunges, RDLs, etc. High pulls (or low pulls) with snatch or clean grip are really good too. Theyre a ton of fun imo. You can also start the pull from a low hang position for some token hamstring hypertrophy. Alec Enkiri has a great video on them Oh also upright rows and behind the neck press are also great but those are more shoulder focused.

[@ChasingChevy]

I do heavy zercher squats followed by front squats for volume and I agree. Zerchers are great spinal erector builders as well as trap builders. I always end leg day with heavy farmers walks but just recently started asymmetrical carries and I'm diggin' em. Some functional bracing required to pick up and put down the handheld weight while shouldering the other weight, feels great.

[@penumbramine]

@@ChasingChevy I like zerchers a lot more than back sqauts, its just hard to justify doing them much when my goal is maximizing hypertrophy in as little sets as I can get away with. zerchers are for when I dont wanna do a full leg day and want something thatll work my posterior chain and quads pretty evenly. its also great you can go do failure on them since you can bail out really easy even from the bottom

[@JTL1776]

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

[@TheBioneer]

Yes 😁

[@makanatubania9310]

Yes I've been waiting for a traps vid!

[@Uzair_Of_Babylon465]

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

[@ShaziaIrfan-i8q]

Out standing wark. I love it 💪💪💪💪👍💪

[@sholaebofin6090]

This dude's the most unique 👌

[@persimon333]

you are the best 😊

[@davidstumpf7811]

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.

[@josephhill2010]

Weighted shoulder rotations seem to work, especiallly if you concentrate on smooth movement:)

[@averagestudent4466]

Never fear! The Bioneer is here!