Intense 5-Minute Kettlebell Trap Workout | How to Build Bigger Traps!

By
Mike Kenler
November 18, 2020

Intense 5-Minute Kettlebell Trap Workout!

What’s up Aliens! Today, we are going to take on an intense 5-minute trap workout using only a kettlebell. 

You can use this workout as a finisher or complete it multiple times for a full trap workout. 

Grab a kettlebell and lets get after it together!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL : High

EQUIPMENT NEEDED: None

Skill Level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, add weight and/or take fewer breaks.

Once you are able to perform this trap workout without any extra rests, then you can up the total volume by increasing time per exercise or switch it up completely with different trap exercises following the same type of progressional methods!

1. Front Shrug

Setup: 

a) Assume a sturdy standing position with your back straight.

b) Grab a kettlebell with both hands and your palms facing towards you.

Action:

a) With the kettlebell in front of your body, contract your traps to shrug upwards. 

b) Squeeze your traps hard at the top and return to the starting position.

c) Repeat!

‍2. Closed Bent Trap Raise

Setup: 

a) Assume a standing position with your feet roughly shoulder width apart.

b) Hold one kettlebell with both hands on top of the handle.

c) Hinge at the waist until your back makes a 45-degree angle. Engage your core.

Action:

a) While keeping your arms straight, contract your traps to raise the kettlebell up above your head.

b) Squeeze your traps hard at the top and slowly return to the starting position.

c) Keep tension in your core and repeat!

3. Close Grip Upright Row

Setup: 

a) Assume a sturdy standing position with your back straight.

b) Grab a kettlebell with both hands and your palms facing towards you.

Action:

a) With the kettlebell in front of your body, contract your traps to raise the kettlebell upwards. Keep your elbows above your wrists.

b) Squeeze your traps hard at the top and return to the starting position.

c) Repeat!

4. Overhead Shrug

Setup: 

a) Assume a sturdy standing position with your back straight. 

b) Hold the side handles of the kettlebell with your palms facing towards you. 

c) Lift the kettlebell above your head with your arms slightly bent. 

Action:

a) Contract your traps to raise the kettlebell upwards and straighten your arms.

b) Squeeze your traps hard at the top and return to the starting position.

c) Repeat!

5. Side to Behind Shrug 

Setup:

a) Assume a sturdy standing position with your back straight.

b) Grab the kettlebell with your right hand and your palm facing inward.

Action:

a) With your arm by your side, contract your right trap to shrug upwards. 

b) Squeeze your trap hard and return to the starting position.

b) Pass the kettlebell behind your back and grab it with both hands and your palms facing behind you.

c) Contract your traps to shrug the kettlebell up behind you.

d) Squeeze your traps hard and return to the starting position.

e) Pass the kettlebell to your left arm and complete the side shrug.

f) Keep alternating between these shrugging motions!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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