![]() ![]() ![]() Dynamic lifts should be a part of every serious strength athletes’ routine. Recommended sets and reps: 2-4 sets of 8-10 reps.While this article is specifically aimed at those who are doing the two Olympic lifts – snatch and clean and jerk, the information will also apply to anyone who does a dynamic pulling exercise in his or her program such as power cleans and power snatches. Often, you’ll need to start with no weight at all. You will only need 1-2 kg to perform this exercise. Slowly lower the arm so it’s hanging straight down. Maintain the shoulder blade position throughout the entire movement. Then slowly raise your light dumbbell or plate in a Y shape (overhead but slightly to the side). This will set your shoulder in the correct position. The trap 3 raise is done in two distinct movements.įirstly, retract your shoulder blade back and down. Rest your arm on the top of a bench or box and your head on your arm to relax your neck and upper traps. But don’t let them!īend over so your torso is parallel with the floor. This is a very difficult exercise and you’ll find your upper traps want to take over every part of the movement. The trap 3 raise is named after the lower traps (sometimes referred to as the trap 3) and is used for those who struggle to activate the lower traps. So here is a list of exercises you can use in most of your training sessions throughout the week. However, it is very rarely overactive upper traps and usually just week mid and lower traps. Many people will be diagnosed with overactive upper traps and be given exercises like these to remedy it. Mid And Lower Traps ExercisesĪs mentioned earlier in the article, mid and lower trap exercises will round out your trap development and ensure your shoulders remain healthy. Recommended sets and reps: 3-5 sets of 3-5 reps. In fact, if you are after a program based around the Olympic lifts for mass development, then we have a full program in our article on building muscle with Weightlifting. We have a full technique breakdown in our article on the power clean. While all of these things are true, power cleans performed with slightly higher reps can be an excellent addition to your trap development. Instead, many may see it as a power movement for sport or as a movement to make you a better Weightlifter. Many may not see the power clean as an upper trap builder. ![]() ![]() Recommended sets and reps: 2-4 sets of 10-20 reps. To make this exercise more effective, pause for 2-3 seconds at the top and squeeze your traps. This will give you the greatest upper and mid trap activation for that thick upper back. Once you're set-up, shrug your shoulders vertically toward the ceiling. That way, I can really relax my arms without worrying about my nose being smushed against the bench. I prefer being further up the bench so my head is above the top. Support yourself by remaining with your toes on the floor. Place your bench at a 45° angle and lie chest down against it. We know that putting the muscles through stretch under load is one of the key factors of muscle growth. This will place the mid trap muscle fibers at the greatest stretch. The most important part of this exercise is to let your arms relax and stretch at the bottom of each rep. While the incline DB shrug targets the upper traps for a massive shelf, it also targets the mid traps to give you the upper back thickness from behind. ![]()
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