How to Train the Lateral Flexors, Extensors and Traps: Workout Routines for the Neck
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 will tilt a persons head from right to left and is worked out in the same manor as the flexors. To start this, lie on a bench specifically on your side, then you will rest a towel on the side of your head while holding the weight in that place with your hand.
Just simply let your head tilt downwards, and then pull it back upwards as if you are trying to touch your ear to the shoulder that is off the bench. Again you must use several sets of 10-15 reps of moderate resistance before you go and switch to your other side to work out the opposite 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 will focus more on tilting your head backwards as though you looking up. Another path to take would be to lie down on a bench with you head over the other end. Put the towel on the back of your head and put the weight on top of it.
While you are holding the weight there, you can let it start dropping slowly, then raise it while you are just bending the neck only. Having moderate resistance for many sets with 10-15 reps will be crucial as the other exercises would be as well.
Traps. Trapezius or Traps muscles are a part in the extensor group, so that means that they will be worked when doing other exercises that have talked about under the heading of The extensor. Moreover, they can be workout with added barbell exercises, as most people will know.
Mostly, people tend to lump basic barbell or dumbbell shrugs and the sole motion for traps. The dead lift and the various others can work the traps really hard specifically during the lockout part of the lift. Notice the huge looking traps on power lifts that have a lot of big pull.
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 also provides a massive amount of stimulation for the traps, primarily in the same way as the clean variations. The pull will have a hard "shrug" while the bar accelerates, just before dipping under it.
I generally do the power snatch, where you don't drop as low upon completion of the lift and the bar is locked out overhead while in what would be a 1/4 squat position. I don't see a reason to go into a complete squat snatch, which does allow the use of more weight due to the deep bottom position you attain to get under the bar. I feel that the power clean and power snatch force you to pull much harder, since you'll have less time to drop under the bar to rack it.
If you suffer from tightness caused by long hours sitting on your tail at the office, the stretching alone should make your life more comfortable in general. The power you build in your traps will help all of your pulling movements and definitely add a finished look to your body. - 17273
Lateral Flexors. The lateral flexors will tilt a persons head from right to left and is worked out in the same manor as the flexors. To start this, lie on a bench specifically on your side, then you will rest a towel on the side of your head while holding the weight in that place with your hand.
Just simply let your head tilt downwards, and then pull it back upwards as if you are trying to touch your ear to the shoulder that is off the bench. Again you must use several sets of 10-15 reps of moderate resistance before you go and switch to your other side to work out the opposite 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 will focus more on tilting your head backwards as though you looking up. Another path to take would be to lie down on a bench with you head over the other end. Put the towel on the back of your head and put the weight on top of it.
While you are holding the weight there, you can let it start dropping slowly, then raise it while you are just bending the neck only. Having moderate resistance for many sets with 10-15 reps will be crucial as the other exercises would be as well.
Traps. Trapezius or Traps muscles are a part in the extensor group, so that means that they will be worked when doing other exercises that have talked about under the heading of The extensor. Moreover, they can be workout with added barbell exercises, as most people will know.
Mostly, people tend to lump basic barbell or dumbbell shrugs and the sole motion for traps. The dead lift and the various others can work the traps really hard specifically during the lockout part of the lift. Notice the huge looking traps on power lifts that have a lot of big pull.
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 also provides a massive amount of stimulation for the traps, primarily in the same way as the clean variations. The pull will have a hard "shrug" while the bar accelerates, just before dipping under it.
I generally do the power snatch, where you don't drop as low upon completion of the lift and the bar is locked out overhead while in what would be a 1/4 squat position. I don't see a reason to go into a complete squat snatch, which does allow the use of more weight due to the deep bottom position you attain to get under the bar. I feel that the power clean and power snatch force you to pull much harder, since you'll have less time to drop under the bar to rack it.
If you suffer from tightness caused by long hours sitting on your tail at the office, the stretching alone should make your life more comfortable in general. The power you build in your traps will help all of your pulling movements and definitely add a finished look to your body. - 17273
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