![\"Farmer's](\"\/blog\/wp-content\/uploads\/2016\/01\/man_farmers_walk-300x200.jpg\")
It\u2019s important to develop strong traps in order to strengthen the shoulders. Stronger traps will make Olympic lifting, pull-ups, and lots of other pulling movements easier. And ladies, traps are sexy on you as well! Don\u2019t neglect them because you won\u2019t get \u201ctoo big\u201d, I promise!<\/p>\n
\u2022\tThis can be done with dumbbells, kettlebells or a barbell (with hands just outside shoulder-width apart similar to a clean-grip or in a wide snatch-grip).
\n\u2022\tHold your desired equipment at the hang position with arms straight.
\n\u2022\tShrug upwards without the use of your arms and hold for \u00bd-1 second and return to hang.
\n\u2022\tRepeat for 3 sets of 12.
\n*when picking a weight, it should be one that is difficult for reps 11 and 12.<\/p>\n
\u2022\tStart with a dumbbell or kettlebell in one hand.
\n\u2022\tBring the weight up to sternum height, elbow pointed outward and parallel to the floor.
\n\u2022\tReturn to starting position.
\n\u2022\tFor this movement, you will match your reps per set to the weight of the dumbbell\/kettlebell you chose. If you chose a 30 pound dumbbell, then you will do 30 reps per set.
\n\u2022\tRepeat for 3 sets.<\/p>\n
\u2022\tSame movement pattern as above, but this time you will use both arms simultaneously.
\n\u2022\tThis movement is better performed with a barbell.
\n\u2022\tRepeat for 3 sets of 12.<\/p>\n
\u2022\tHold a heavy dumbbell or kettlebell in each hand, down at your side.
\n\u2022\tPick a distance to walk, such as 200m, and actively engage the shoulders as you hold the dumbbells\/kettlebells.
\n*This will also improve your grip and forearm strength along with other back muscles.<\/p>\n
\u2022\tStatic holds are great for building the traps.
\n\u2022\tYou can do these one of two ways, as an overhead hold or a hanging hold.
\n\u2022\tFor overhead, grab a weight-plate of a semi challenging weight (usually 45# for men and 35# for women), and hold straight overhead with shoulders\/traps engaged and arms straight.
\n\u2022\tHold for 30 seconds and repeat for 4 sets.
\n\u2022\tFor hanging holds, find a pull-up bar and hang, again with active shoulders\/traps, for 30 seconds.
\n\u2022\tRepeat for 4 sets.
\n*This another great way to improve grip and forearm strength, and will help improve your pull-up.<\/p>\n
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