Build Massive, Functional Traps: Most Effective Strategies

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?

[dackhornbold]

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.

[porqpine]

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.

[thewisecow]

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.

[jeremystammers]

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

[platonasjr.]

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!

[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!

[Xanthan]

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

[oliviervanoeveren]

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

[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

[franciscarabini]

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

[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)

[johnobrien]

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.

[grantstevensma]

Cuddling the RDX bag can never be unseen 😂

[stein]

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

[samuelzins]

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

[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 !

[xahidali]

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

[raf_alski]

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

[abhijiththampi]

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

[sonzai]

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