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Trap Tips?

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jboldman
(@jboldman)
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Joined: 4 years ago
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Topic starter  

that's exactly why i got the trap bar, allows you to concentrate on the weight not your position and posture.

jb


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RippedRon
(@rippedron)
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Joined: 4 years ago
Posts: 24
 
Posted by: jboldman
how about my trap bar, great ergonomics and you can load it up

Nice contraption, never used it myself... I love throwing in some rear shrugs, now those will tear a valley down the back !

- RR
" Go hard or go home !"

"Lightweight baby!"


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DocJ
 DocJ
(@docj)
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Joined: 4 years ago
Posts: 79
 

My traps never "took off" in size until I started doing Rack Deads 'a la Doggcrap.


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jboldman
(@jboldman)
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tell me about them.

jb


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DocJ
 DocJ
(@docj)
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Joined: 4 years ago
Posts: 79
 
Posted by: jboldman
tell me about them.

jb

It's essentially a partial deadlift in a power cage...
Place the pins in the cage so that when the bar is resting on it it's located just barely above your knee. Perform the deadlift with the same form as the traditional one from the floor. This adaptation allows you to use significantly more weight while taking your thighs out of the movement to a great degree. Your mid-upper back is getting a large amount of increased training load. You should not only notice increased trap development but a significant increase in overall back thickness (paraspinals, rhomboids, etc).


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jboldman
(@jboldman)
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Topic starter  

and also gives my lower back a break.

jb


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guijr
(@guijr)
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Posts: 802
 

I'm not DocJ, but you can also do it on a Smith-Machine.

"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.


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HugeDeep
(@hugedeep)
Estimable Member
Joined: 4 years ago
Posts: 176
 

for some reason, lately my traps have been responding well one arm bent over rows via 4x4. getting some good size and strength. just an update!

"SPES ET FIDES"


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