For the most part, we in general overlook training this area for mainly two reasons. That is that we do not know, or that we lack the equipment to it.
Lateral Flexors. The lateral flexors, which tilt the head left or right, can be worked in the same manner as the flexors. To begin, you will lie on a bench on your side, then rest a towel on the side of your head and hold a weight plate in place with your hand.
Simply let the head tilt downward, then bring back upward as if trying to touch the ear to the shoulder that’s off the bench. Again, use several sets of 10-15 reps with moderate resistance before switching to your other side to work the opposing lateral flexor group.
Extensors. Extensors are a lot like the flexor groups in that they can be worked out with a head strap or neck machine. In using the head strap the most common way is to attach the end of the chain to the strap and hook to a low pulley or you can just hang plates on the chain. Then be sure to put your hands on your quads and bend at the waist.
Now, you’ll focus on tilting the head backward as though you’re looking upward. Another option is to lie on a bench, face down with the head hanging over the end. Place a towel on the back of your head and place a weight plate on it.
Now while the plate is being held in your hands, let the head drop slowly, then begin to raise it bending only you neck. Having moderate resistance for a few sets of 10-15 will be ideal for you as with the other exercises.
Traps. The trapezius or trap muscles are apart of the extensor muscles group, so they will of course get some attention while doing exercises mentioned under the extensor heading. Moreover, they can be worked out with additional barbell exercises, as most would be aware of.
For the most part, people will lump together basic barbell and dumbbell shrugs as the key motions for working out the traps. The dead life with the variations of it will undoubtedly work the traps very hard. Those who have a monstrous traps are the ones with the big pulls.
While the deadlift is nearly always a part of my routine, I’d like to offer a few lesser-performed lifts taken from Olympic weightlifting that will hammer the traps extremely hard. The most common lift in this category would have to be the power clean and to a lesser extent, the squat clean. Because the arms are kept very straight as long as possible during the pull, the hips, traps and upper back must provide the power to accelerate the bar before dipping under it to rack the lift.
The snatch of course will give an ample amount of stimulation for the traps in the same way a clean variation would accomplish this. The pull will most likely have a sharp “”shrug” while the bar continues to accelerate before dipping under the bar.
I usually do the power snatch, this is where you will not drops as low in you completion of the lift with the bar in a locked position while you are standing in a squat position. I do not see a need to a full squat snatch even though it lets you use more of the weight because of the bottom position you get beneath the bar. The power clean and the power snatch will force you to pull a lot harder due to the fact that you have a lot less time to drop underneath the bar to rack it.
If you are a person who suffers from tightness cause by many long hours of sitting on your tailbone at some office. Just the stretching will help you live more comfortably overall. The power you will gain in your traps will help you in pulling and defiantly gives your body and very finished look to it.
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