Exercise for Huge Traps and Upper Back

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[@HeyItsFor20]

Instructions weren't clear enough ended up doing curls in squat rack

[@LoveDemalys]

HeyItsFor20 liar

[@altuber99_athlete]

MAIN: Farmer's Carries (upper back, traps, rear delts, rhomboids) Cleans Front-loaded: tire flips, stone lifts, sandbags, kegs Others: Deadlifts Bent-Over Rows Face pulls Seated rows Upright Rows NOTE: The key to upper back hypertrophy is not only movements, BUT ALSO volume; training it basically every training day.

[@jones786]

The "Yo Elliot" series was one of the greatest highlights of fitness youtube I just love the way he talks about gaining size. Haha. Just makes lifting sound so awesome. Gets me hyped up to do this shit.

[@joeharshaw7]

Really miss this energery and style from Elliot

[@BILALABDEL1]

fatnixie347 dafuq..

[@knuckledragger1404]

Bilal Abdel The Dz the internet

[@kalzonenu]

True that he seemd such a humble and nice guy and gave advice on everything but ive watcher newer videos and then he seems kinda like a douche dunno what happend but not at all the same style :S

[@dopeburgermike]

u need to eat it also

[@arellano7142]

He changed ??? Haven't seen his content in like 3-4 years

[@brandonbaty2291]

This is 100% true from my experience. No matter how many shrugs or upright rows etc. I've done, nothing ever felt like my traps got worked as hard as when I worked at a foundry and had to carry 5gal buckets of sand all over the place. My traps would be sore as hell.

[@frankchen4229]

i've been cleaning after my dog at the park for years, but my traps aren't growing. Am I doing something wrong?

[@KAS470]

i see what you did there

[@Pazarvic]

Get a bigger dog

[@Tessio_]

***** hahaha

[@Ocxmusic]

Frank Chen Get your dog to poop bigger

[@HyperbirdF6]

Frank Chen Hahahaha

[@LeBashfulBadger]

0:13, 0:24, 1:14, 1:34, 2:32

[@jasonvoorhees8899]

Girthologist Gaming gold

[@willb5286]

Girthologist Gaming ....😅

[@lucaschroder9688]

Girthologist Gaming z

[@spodergibbs5088]

What is it?

[@BruteForm]

🤣🤣🤣

[@hugobrisson5523]

"I'll get to the bodybuilding stuff soon" Classic Hulse!

[@akaisan253]

I love it when you say "pick shit of the floor" hahaha so motivating love it

[@juice63991]

you look like a 3rd hodgetwin lol....love your videos bro, so informative and motivating!

[@sandeepkapoor2819]

if he shaves and just keeps a goatee! that ll be nice!

[@followerofgms8294]

no keep his beard like a real man

[@abbiesetterbo5801]

he's way cooler though

[@aayushranjan6846]

He's their Dad 😎

[@maxxchewning]

I wanna turn my mole hills into mountains awww yeah

[@xJoeKing]

...

[@IntoEternity0329]

Come on guys don't make mountains out of mole hills

[@NickWright]

Wow... ***** getting top comment on a EH video..

[@Quarles93]

IWakeUpToSweat Lovely to see hate talk on such a well respected man's video. He'd be ashamed to see that this is how his fans were acting.

[@17MXT]

Collin Quarles You are absolutely right.

[@matthewmartin6873]

i started doing farmers carry because i need to lose weight and my grip strength was pretty bad. + i have bad posture/shoulders from overdoing bench press and skipping back days. so i started doing farmers carries the day this video was posted. i took 2 25 pound weights walked .5 a mile. within 2 days people started commenting i had fore arms like popeye. doing shrugs at the gym i can hold more weight and shrug more already. lost 2 pounds of fat. my posture is improving a little long way to go. today i walked 1 mile with same weight. farmers carry makes you grow soooo fast.

[@callumtester1021]

love the way he phrases everything, "just picking shit up and pulling it to your face"

[@Putseller100]

Picking stuff off the floor, bingo. Enough said, that is the key

[@nicoaustin5595]

Deadlifts ain't gonna cut it, unless you use a snatch grip.

[@elijahfranksson775]

nico austin snatch grip all the way.

[@almanalman4341]

elliot, how do u feel about movements involving picking things of the floor?

[@gdog3finally]

Not things off the floor, but smelly shit. No stink no gain. Pick shit off the floor

[@bluelambo5]

He feels good about it.

[@Bobby-nh7od]

alman alman Vans of the floor

[@ColePlattFitness]

I took elliots advice on farmers walks, and i can attest to it. Best trap exercise ever. Making mine grow like crazy

[@TehDwelleR]

Dorian Yates had baby heads on his lats.

[@bradleyjordan5365]

Brummie :)

[@TehDwelleR]

***** Yes, real baby heads!!

[@donnav786]

Trained at his gym in brum

[@ChrisEli7e]

Farmer Carry, here I come!

[@stattoo32]

My back got huge with dead lifts, like crazy!!! I did not even have that heavy of lifts but it was heavy for me!!

[@stattoo32]

Brandon S LMFAO!!!!!!

[@stattoo32]

Brandon S I almost spit out my coffee!! LOL.

[@kingkoop1893]

+Brandon S Best advice I've heard all week

[@nicoaustin5595]

+Mad Flavor Disciple That's lucky bro, deadlifts don't do shit for my back, Rack pulls and rows have made the biggest difference.

[@bosco1291]

So essentially, if you want a bigger back, do loads of back exercises? Who'd have known

[@jarrijurrila3223]

Hehe, he just points out that there are very effective or likely more effective strongman exercises than the traditional rows, pulldowns and shrugs.

[@jordemort5359]

Apparently you since you searched and watched the video lmao

[@postrock3374]

@@jordemort5359 Idiot.

[@mason3947]

"Just different variations of just pickin shit up off the floor" lol !!!!

[@calleX]

Fuck! I just wanna go and move heavy objects now.

[@MastaFlow-yn4gs]

Me too lol

[@adrianbaggott6400]

Basically - picking shit up off the floor.. This bro is a legend

[@IXavi3r]

farmers carry--> carry 10 bags of grocery of a distance of 3 km

[@lamota14]

Ct fletcher never said train your biceps every day, he said "arms"

[@r0bi100]

I heard "Picking shit off the floor" ten times

[@steellionstrength2709]

r0bi100 then the question was answered.

[@daltongraham7310]

can you do a video on your typical days? like what exercises, reps and sets do you do for arms, legs, back, chest, and shoulders?

[@liamyates5544]

Agreed with everything here. I usually work as a labourer on construction sites so im lifting heavy objects from the floor, just like you mentioned. Work is usually temporary and weeks apart but on those weeks where im working, my back grows massively and so do my biceps

[@XowntXihqX]

actually one big one is rack pulls. it mimics everything you mentioned in this video. time under tension, huge weight etc.

[@СлаваРоссия-у7ж]

I miss this Elliott Hulse. He was so passionate about whatever subject he was talking about!

[@jmafia48867]

As a hybrid lifter, (both power-lifting and minor bodybuilding) I can say this is true, I follow the majority of these workouts on my back day.

[@mandalorian4620]

Rack Pulls, T-Bar rows (incline level) and trap bar DL are the key!

[@XDKX101]

The rows definitely help. And the deadlifts. I don't do much olympic lifting but the rest really got me a pretty big, defined and strong upper back.

[@tjm8994able]

been doing back two times a week, started seeing a difference in my back right away

[@johenryiii]

Great video with a lot of useful information. I have searched EVERYWHERE for this kind of information. Thank you Elliot.

[@BeastModeAustinMann]

arg im going to get me a buff upper back now

[@cstrikerazor]

It would be great to show actual demonstrations while explaining it, so we get a visual understanding of the exercise as well

[@GeneraIRex]

Elliot was not kidding with the farmer's carries. I just tried them today and holy shit I can feel the fatigue in my entire upper back after just one hour.

[@GDX2470]

LOL as in carrying them for an hour or just an hour after doing them you felt the soreness coming in??

[@piknictable_]

Each time I have a question in mind you always come up with a video of some sort answering the questions wrestling in my mind. Somehow you manange to provide the same answers to my questions without me asking haha!

[@stevenlikescricket]

facepulls, farmers walks,rack pulls, and rows

[@NoName-wh8eh]

Straight up facts no BS with Elliot

[@tuff985]

Love ur way of presenting ur advices and info .... its full of energy i feel like hittin the gym right now Peace yo elliot

[@cybercop0059]

Whos your favorite strong man from metrx worlds strongest man? Mine used to be Mariusz Pudzianowski

[@JJ-rz4pz]

our coach made us do farmers carries around the track

[@jkellyid]

Shrugs... huge hater of shrugs. I mean if you are doing shrugs you've run out of good ideas. Problem with shrugs is how easy you can do them wrong and how easy that wrongness can lead to serious spinal alignment issues relative to how little gains they provide next to something like a rack pull, farmers carry, just about any upright row or lifting movement. If you have room for shrugs in your routine you need to be doing more of something else, lol. That nit pick aside, great video dude, love it.

[@bernieorbust6104]

agreed, shrugs are overrated. When you see guys with yoked traps, they did not get those through shrugs. my traps have grown from simply two things: deadlifts and facepulls.

[@TheAlexmercer360batmanfan]

joseph kelly Upright rows are hands down best for traps and perfect shoulder improvements,get a navy bag with handles,put 80 kilo of brick in to it and rep that shit 200-400 times a day(or less depending on how strong you are),3 months later,the traps will come the fuck up.

[@jkellyid]

TheAlexmercer360, dropping shrugs and doing cleans, snatches, deadlifts, rack pulls, upright rows, farmers carries, dumbbell lunges, straight leg deadlifts... yeah who needs flipping shrugs except people who want bad posture. Did shrugs up till 3 years ago when I started doing strength training based around olympic lifts... gained 3 times the traps I've ever had with no dedicated trap exercise, what do they think, that the trap is a bicep??? :^P

[@Decimus-Meridius]

Look at Dan Green's back in Dan Green Raw Powerlifting, power cleans, deadlift. For sure the strongman training is the ultimate. Weighted pull ups is another, pendlay rows, heavy shrug holds I like klokov presses for upper back too. Nice video.

[@jarrijurrila3223]

I believe dan green suggested doing alot of high pulls for back in one of his videos his main stay is ofcourse front squat and deadlift

[@cantcatchdis13]

very true elliot i found my traps to be at their biggest & strongest when i was performing at least one olympic lift with each workout. high high high high volume for upper back works, at least for me... never have to worry about overtraining it

[@Dr.MikeGranato]

grip gives out b4 traps/back on most lifts, does that warrant wrist straps?

[@CultOfBananas]

Train your grip. Farmer walks, wrist curls, towel pull-ups, plate pinches. Once you're lifting stupid amounts (deadlifts of 400-500+) then use straps only on PRs. Go raw for as long as you can but keep training your grip. All of that was just advice, you can do whatever the fuck you wanna do. Personally, that's how I train.

[@MadeInGefle]

CultOfBananas Kind of same here. I use gloves for the grip and when my forearms are screaming in pain i put the straps on if I'm not done working out with pull/grip movements

[@jordanbutters844]

I had used straps because I didn't want to make a mess with chalk at my gym but then I got some liquidgrip and I was able to go up 40lb in my deadlift using liquidgrip and no straps..(im sure chalk works great also)

[@EricSmithee]

Versa Gripps. Worth every dollar.

[@petewest3122]

Grip is also a good indication of tendon / ligament strength which develope slower than muscles. If you use straps to increase weight before you're ready, your muscles will build but it could put too much stress on the tendons further up the arm.

[@chenbrah6995]

Hi Elliot could u make a video about the best thing to do after eating a huge meal(supports strongest version of yourself)? Thanks .

[@garethbaker7346]

Thanks for that mate it has worked well. I started with 80kg in each hand farmer walk and then 90kg cleans after and my traps have grown great.

[@reaggie59]

Bear crawl with a weighted vest, works like a charm

[@quemassaa]

Great video. How do you exercise your lower back to make it big?

[@RoyalGrigsby]

Bill Kazmeier was a beast. You want to be inspired in your strength training? Do what Elliott says and find some of his videos.

[@Pollywar]

"Doing shrugs is key, I never do shrugs, but do shrugs" Hahaha Elly strikes gold again

[@dansullivan7449]

This is just what I need. Thanks Elliot!!

[@Robert-hf5xr]

Rear delt fly's lateral raises high rows

[@redactedcanceledcensored6890]

I love how he says *peace* in his aggresive tone, like *bitch imma peace you out with a muddafukin haymaker*

[@SorryImissedThat]

Elliot has a serious bull neck. Awesome video.

[@martinlovsin7265]

Elliot,sometimes i just doubt of my training style, and then everytime i see this video, i trust myself again :)

[@abudhabipeoples8314]

dude you are the boss !!!!!!

[@jfernandez12074]

Hey elliot can you make a video on how to do a powerlifters squat?

[@Gabrielbachman]

In a gym with limited space, what do you think about doing a farmers carry with dumbbells on a treadmill?

[@Coyote_Bongwater69]

Bro I love your videos very motivational

[@souperhart]

for a farmer carry would it also be okay to go for distance rather than time?

[@goreds9631]

Barry Allen It all comes down to the same thing, bigger distance, more time under tension. So yes, it's ok too.

[@Hay-tn6hz]

No, you are required to do only what Elliot or your wife says you can do.

[@PocketAces88]

Do you have two different eye colours or is it just me?

[@McKeyDee1]

I thought I was tripping when I noticed that, but its every video.

[@barysznikow]

I'll try this one cause! I've got a problem with upper back. I've got thick and massive lower back but my upper back doesn't seem to grow.

[@twinturbodiezel898]

another fantastic video,professional and informative,

[@Holyfoshozzlesable]

I put a barbell under my bench and try my hardest to pull it up using just my back. mimicking that sled drag exercise he said. its the same thing except your only using your back and somewhat your biceps at the final part.

[@motherlovinsnuffstar]

Kaz's back was nuts!!!

[@gasolinaquema8416]

What are your thoughts of using straps for carrying dumbbells since it such heavy weight?

[@jons4934]

In the gym when someone picks something up nobody bats an eye, when they do biceps curls everyone loses their minds!

[@gapsoldier]

if your doing so much work, how should you diet change. just eat more? what type of foods?

[@OfficialGameProject]

so are you recommending to workout every day, cause before I thought you said 3 times a week, so confused :(

[@ojostaff]

This shows the benefits of compound exercises over isolation woooo

[@poohandler8646]

Tension for sure

[@JMUDoc]

Hmm... my gym has an isolateral shurg machine... might try the "timed farmer's hold" next week;).

[@NeilChandMusic]

Full body workout every day!

[@fafakyu]

Yo elliott how fast can your strength go up? I went to the gym today and I'm doing 30lbs more than last week on my bench press. How can that be? Was I doing something wrong before? Or was it maybe the time of the day? last week I went before breakfast and today I went after lunch could that be such a factor? You are awesome keep it comming man :)

[@Ken-wg3gy]

Yeah...for me I can never workout in the morning, in the morning I can't bench 180lbs at all and when I go at my favourite time (any time before or after lunch) I can do it no problem.

[@ninjia1O1]

when i first started lifting heavy i went up real quick too id say its a combo of technique and strength as well as mass if you started not too long after your comment post then id say thats not unusual but if you have been doing what your doing for a while now then that would be weird to gain so fast most tapir off for a while when they need to ramp up again

[@daviddicicco4286]

Scarx2gt Timing for me is huge i notice usually at night I'm way more in the zone , even if i eat and take a energy drink in the morning I'm crap a huge decrease in performance , but i think everyone has their own biorhythm some people like to workout at 6 am

[@nickmccandless5530]

Timing & motivation play a big part but also muscle memory is important.

[@kylek717]

Yo Elliott I have a question, My brother just recently started becoming interested in weight lifting. I am basically acting as his trainer, he is 13 and has never lifter before. What kind of weights and excercises would you recommend for brand new beginners. Im trying to teach him like I was taught. But im not sure whether to have him go extremely light to get his form down or to actually have him lift some weight to become bigger and stronger. Also how long would you recommend me training him wirth light weights before having him really start working out.

[@francisferrera7066]

Wow, more respect for shouting out to CT Fletcher

[@BrownKow100]

so similarly to the 20 rep squats to build mass, i could do like 20 reps of deadlifts to build mass on my back?

[@onceuponthecross1]

there's a reason 20 rep deadlifts aren't popular...they gon snap yo shit up!

[@Icebergslim91]

Dude don't do that ! you will fuck your back, personally I never do more than 5 reps for deadlifts. Remember when doing deadlift your form has to be strict as fuck in order to not damage your body when you do high rep esp heavy weight your form tends to break down

[@fredrikjohansen7771]

deadlifts mostly build Your lower back though, not the upper

[@Icebergslim91]

Fredrik Johansen deadlifts work the all over the back if you do them properly ( including pretty much every other muscle )

[@BTurchi]

omgitsmattsutube Took the words out of my mouth

[@mikesotelo8800]

love the information I would like to know what we are great training split to become bigger and stronger from beginners to Advanced if that's possible thank you

[@chimmychang87]

Is carrying a punching bag (like 60 lbs) a good substitution for carrying kegs?

[@TheDoonzman]

Mine grows the most when I do rows, deadlifts, pull ups and lat pull downs....

[@isabelleruiya640]

I've known about why I've had this problem for a long time, but....THAT's why my upper back is huge. I was always lifting and carrying shit around everywhere. Since I was up to my father's knees. I hate it now, because my upper back and the rest of my torso is wayyy too big, and very uncomfortable. If there's a way to decrease upper back/chest muscularity, I'm open to anyone letting me in on their knowledge.

[@bespeka]

yo elliot. I hurt my back doing deadlifts. Its on the left side at the very bottom of my back, what do you recommend i do to get back to deadlifting asap. I normally do the deadlifts right and carefully, but this one time i was impatient and went up with bad form.

[@Lovetheonewithin]

I sooooo appreciate this video! Game changer for me

[@misteralex1358]

How about doing farmers carries with a trap bar?

[@trickerdgaming]

Doin upright rolls is a fast ticket to unhealthy shoulders. keep the shoulder safe guys.

[@trickerdgaming]

***** Sounds interesting!

[@danslane7900]

+RYISCO upright rows are the best ez bar 70pounds don't go past chest

[@nicoaustin5595]

A little bit of cheating on upright rows can actually make it better.

[@irishronngararsdottir8820]

Back when Elliot wasn't insane

[@aeric661]

ihad weight training as a class and we did farmers carry and my traps grew super big over 2 months

[@pmiedzik1]

Elliot, How would this work if you have imbalances in your trap and upper back??

[@BTurchi]

I enjoy people asking how they can develop very specific muscle groups. If you have to ask you don't need it. Try the basics first.

[@TheJMon74]

Do you suggest doing shrugs in a circular motion, or just straight up and down?

[@abushboy]

Yo Elliot, I'm struggling to find a balance between eating healthy, gym (that lifestyle) and with my social and work life any advice?

[@oswaldchavez85]

do shrugs some of those days, i never do shrugs, but do shrugs some of those days lmao

[@KVteam360]

Thanks Elliott

[@kingbIIIr]

I love power cleans!!! Yoke that shit!

[@bargenejourney]

chin and pull up have nothing to do with this area i can do 30 of those but my upper back still bony thanks elliorr for this share i think this is the best way to some meat in this area even if im abodyweight fanatic

[@jarrijurrila3223]

***** lol

[@lifeforgod07]

I'm surprised he didn't mention pull ups.

[@puppy8125]

that guy because they don’t work traps that well just Lats