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Elitefts Info Pages
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Traps Archive
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Yoke Bar Upper Back Work
Yolked -
Reeves Deadlift
Steve Reeves Special -
Barbell Rows
Steve Pulcinella is in the house! Well, he's actually at the EliteFTS Compound. He's here to please the fans, and we asked him to hit some heavy barbell rows for us. He kindly obliged. -
Leverage Meadows Row
This is a variation of the Meadows Row, an exercise that John Meadows believes has helped put more size and detail in his lats than any other movement. -
Snatch Grip High Pull
Traps? Yes, please. -
High Pulls
One of the best ways to learn how to clean. -
Clean Pulls
This lift is a great way to learn the triple extension. -
Power Snatch
The power-building staple. -
Hang Snatch Combos
A variation of the vaunted Stevey P. Combo. -
Hang Clean and Push Press Combos
A.k.a. the "Stevey P. Combo" -
Tire Flip
The best part is that tires are free. -
Farmer’s Walk
A favorite of strongmen the world over. -
Sumo Deadlift
Probably not performed by actual sumo wrestlers. -
Atlas Stones to a Tall Platform
Atlas Stones... turning boys into men since ancient times. -
Zercher Squats with Zigzag Bar
Pick that bar up, Conan-style. -
Reverse Band Bench Press
Got a crappy lockout? These will set you straight. -
Swiss Bar Front Raises
A solid exercise using the three different grips to exhaust your shoulders. -
Swiss Bar Clean and Press
Take a narrow grip, clean the bar up to your shoulders and then press overhead. -
Weighted Bench Dips
Weighted Bench Dips with video. -
Swiss Bar Yates Rows
Dorian Yates' signature back exercise. -
Swiss Bar Military Press
The Swiss Bar military press is a great exercise to improve the strength of your shoulders and triceps. -
Swiss Bar Press with Bands Around Wrist
Video demonstration of Swiss Bar Press with Bands Around Wrist. -
Swiss Bar Overhead Press
The overhead press is a staple for bodybuilders, powerlifters, strongmen, and pretty much everybody. -
Swiss Bar Floor Press with Chains
The Swiss Bar is good friends with the chains. -
METAL Gym Training, deadlift with chains..
Ano Turtiainen, Olli Ruohola, Jari Malinen, Vesa Taavitsainen, Kalle Hyotylainen, Lari Liukkonen, Kalle Rasanen, etc.. -
Overhead Rope Extensions
Triceps beware. -
Bench Press
Almost everything you need to know about the Bench Press. -
Barbell Bent Over Row
If you bench, you should row. If not, you should still row. -
Pin Pulls
Rack pulls, pin pulls, whatever you call them... they rule. -
Dumbell Stiff Leg Deadlifts
Video demonstration of stiff leg deadlifting using dumbbells. -
Deadlifts With Chains
Video demonstration of deadlifts with chains. -
Hanging Shrugs
One good tip is to try and keep your chin down. This will keep you from pulling into the start of a chin. -
Leverage Rows
You'll need to add smaller plates here so the weights don't hit your legs -
Dumbbell Shrugs
Just don't do the New Jersey Roll. -
One Arm DB Shrug
Exercise should be done with minimal deviation from neutral. -
Chest Supported Shrugs – 45 degree
One of the biggest weaknesses I have seen over the years is the upper back -
Double Kettlebell High Pulls
Another plus is that there truly is no resisting the bells on the way down. -
1 Arm Hang Position
Situate the kettlebell between your legs -
1 Arm Kettlebell Dead Position
This is the position from which any 1 arm pull, clean, snatch, etc will be initiated from if you opt to perform the lift from the floor. -
T-Bar Retractions
Setup in a tbar and perform protractions and retractions with head in neutral -
Plate Shrugs
Yoke development, pinch and support grip strength. -
Face Pulls – Rope
The face pull is a great movement for bringing up the upper back and traps. -
Face Pulls
This is a great exercise to develop your upper back. -
Cable Up Row Press Out
When you train in a gym with very limited equipment you come up with interesting ways to train different muscles. -
Cable Snatch
This exercise is designed to work your upper back and traps. -
Belt Squat – DD Handle Squat
This movement is great for so many reason I am not sure where to begin. -
Upright Row
I was first introduced to the upright row when I was in high school. -
Upper Back Good Mornings
Get under the bar, unrack the weight, and take a moderate to wide stance. -
Uneven BB Side Bends
This is a variation of the traditional side bend that can really be difficult. -
Trap Bar Deadlift
The trap bar is a great variation to the deadlift.