Muscular DeVelopment for Men: The Perils of Trap Dominance

Watch any man work (lifting, carrying, etc.) and you will see heavy engagement and reliance on the trapezius muscle (a.k.a. Traps); to the point of TRAP DOMINANCE. 

What does this mean, and why am I picking on men?

It is an innate male characteristic that men express themselves through their traps.  Think about it, high-fives, chest bumps, fist pumps...it's all upper body expression that is filtered through their traps.

So when it comes to every day activities and sports movements (throwing, shooting, punching, swinging, etc.)  men are naturally inclined to use their traps as the first "go to" group of muscles.  

I witnessed this while teaching Yoga for firefighters, and then later while teaching MMA fighters.  It was like lightening speed trap engagement.  Cool to watch from a scientific standpoint, brutal to think about from an injury-prevention standpoint.

You see, while big traps are a sign of masculinity and strength, TRAP DOMINANCE can lead to some pretty significant injuries if not tended to.  The problem is that when the traps are the first muscle group to engage, they take over and begin to dominate all movements-making other muscles "sleepy and lazy," putting even the roughest, toughest of men at risk for a silly (yet serious) injury. 

As Per Our Norm, Let's Start With The Fundamentals So That We're All On The Same Page:

WHAT ARE "TRAPS?"

The Traps, short for Trapezius, is the diamond-shaped muscle of your back.  Its 4 attachment points are the base of the skull, the shoulders and the base of the thoracic spine.

 The traps come to a "V" at the base of the thoracic spine. 

This area, along with that of surrounding accessory muscles is often neglected in training, making it vulnerable to dormancy when the traps dominate.

THE PERILS OF TRAP DOMINANCE

Over time, habitual reliance on the traps, disengages the surrounding and supportive muscle groups.  The result? 

1)    Fewer muscles used = less powerful movement, and premature fatigue.

2)    Abnormal muscular development leading to misalignment, improper movement patterns and decreased range of motion of the body- ESPECIALLY OF THE SHOULDER, SPINE AND HIPS (aka:  an injury waiting to happen).

So What Do We Do About It?

OVERCOMING TRAP DOMINANCE

Like all things, admitting you have a problem is the first step.  lol

The second is seeking out the proper coaching to train you (or that other guy) out of trap dominance, and into new movement patterns, AND tend to issues such as flexibility, mobility, strength and stability which may have taken a hit while those big 'ol traps ruled the scene.  

A WORD FROM YOUR COACH:  

I know you want to know "how" to fix it.  I'll give you some general recommendations, but BE ADVISED:  My issue with laying down blanket recommendations is that it doesn't do you justice. 

While I do utilize similar training strategies with individuals who seek me out for overcoming trap dominance, the order of recommended actions is often different, based on what all else is going on with that person.  And there is ALWAYS something else going on with them. 

Often times, people have other issues such as kyphosis, lumbar lordosis, glute inhibition, a weak performing psoas and muscular inequalities between the right and left sides of the body which accompany their Trap Dominance. 

So you see, my little snowflake-just as you are unique, my approach to correcting you is also.  (you totally smiled with that one, didn't ya?  haha)

Here's What I Will Tell You~

EVERY SINGLE PERSON I HAVE EVER COACHED WITH TRAP DOMINANCE has underdeveloped rear delts and neglects the specifics of mid-back and scapular training. 

Isolating and strengthening these babies up with proper form will unequivocally:

Solidify your shoulder capsules, improve your posture, reduce your risk of injury AND dramatically transform the appearance of your physique- in a VERY good way! 

HERE'S TWO EXERCISES WHICH WILL HELP YOU TO TARGET THOSE AREAS:   

1) Wide Grip Assisted Pullups 

2) Vertical Hangs 

For The Pull-Ups:  The focus is on recruiting the rear delts, rather than using momentum or speed to pull up. 

Grip it wide, and "pin down"  your shoulders down and back.  Focus 100% of your energy on your rear delts during both phases of the movement. 

Depending on your mind-muscle connection, it may take awhile to recruit them.  And by "awhile," I mean a few sets, OR a few weeks of consistent practice if your mind-muscle connection is weak.  #sorrynotsorry

For The Vertical Hangs:  The focus is on scapular pinning and recruitment of the lower trap. 

Vice Grip a HORIZONTAL/HORIZONTALLY ANGLED pull-up bar with your hands a bit wider than shoulder width apart. 

"Pin" your shoulder blades down and back, and hold until you reach fatigue. 

Don't be surprised if it takes awhile for you to be able to "assume the position" or that you fatigue out WAY earlier than expected.  We're basically dealing with muscles who are as immature and unstable as Bambi's legs were on the ice.  It'll get better with consistent training. 

On a serious note, I absolutely do offer personalized training programs for individuals who are SERIOUS about Muscular DeVelopment and improvement, as well as Group Training Sessions for Agencies who QUALIFY. 

CLICK HERE TO CONTACT ME DIRECTLY...