Best Kettlebell Trap Workouts of 2024

Introduction

what’s up, fitness fam? If you’re looking to take your upper body gains to the next level, you gotta pay some serious attention to those trap muscles by doing trap workouts with kettlebell.

Those bad boys spanning across your upper back and shoulders aren’t just for show – they play a crucial role in maintaining good posture and enabling a wide range of upper body movements. Talk about functional fitness!

Now, I know you’re probably thinking, “Traps? Ain’t nobody got time for that!” But trust me, you’re gonna want to make time because well-developed traps can take your physique from “meh” to “dayum!” in no time.

And the best part? We’re gonna be using kettlebells to achieve those jacked traps. These versatile weights offer a unique challenge that engages multiple muscle groups simultaneously, giving you a full-body workout while specifically targeting those traps like a sniper.

So, buckle up, fam – we’re about to dive into the best kettlebell trap workout exercises that’ll have you looking like you’ve been hitting the weights harder than a freight train.

Progressive Overload is Key

Listen up, fam – if you want to keep those gains coming, you’ve got to apply the principle of progressive overload to your kettlebell trap workouts. Our muscles are incredibly adaptable, so you’ve got to keep challenging them with increasing demands over time. Here are some simple ways to do that:

Increase the Weight

As the exercises start feeling easier, gradually move up in kettlebell weight. Don’t jump up 10 lbs at once – make small, controlled increases of 2-4 lbs at a time.

Adjust Rep Ranges

Play around with higher and lower rep ranges. Go heavy for sets of 6-8 reps to build strength, or crank out sets of 15-20 for muscular endurance.

Modify Rest Periods

Shortening your rest between sets will increase the metabolic demand. Or try circuits/complexes with minimal rest for an intense conditioning challenge.

Switch Grips

Simple tweaks like using a neutral grip versus overhand can slightly change the muscles emphasized and provide a new stimulus.

The key is introducing new challenges at a rate your body can properly recover from and adapt to over time. Consistent progressive overload is what’ll keep those traps growing!

Kettlebell Trap Workout Exercises

Kettlebell Front Shrugs

Let’s kick things off with a classic – the kettlebell front shrug. Hold that 72 lb kettlebell in front of your body with both hands and get ready to feel the burn. This exercise isolates and contracts those upper trap fibers like nobody’s business.

Kettlebell Shrugs (Video Credit: WillPrepare Fitness YouTube Channel)

Benefits:

• Primarily targets the upper trapezius muscles
• Also engages the serratus anterior, which is essential for pushing and overhead movements
• Builds impressive upper back thickness and width

How to Do It:

• Stand with feet shoulder-width apart, holding one kettlebell with both hands in front of your body. Bend knees slightly.
• With arms straight, chin up, and core tight, bring shoulders up towards ears and squeeze at the top.
• Slowly lower back to the starting position and repeat.

Sets and Reps: 4 sets of 12 reps

Kettlebell Side Shrugs

If you’re looking to hit those traps from a slightly different angle, the kettlebell side shrug is your new best friend. Grab a kettlebell in each hand, hold ’em by your sides, and get ready to engage those upper and middle traps like they’ve never been engaged before.

Kettlebell Sarm Shoulder Shrug (Video Credit: Facet Seven Fitness YouTube Channel)

Benefits:

• Works the upper traps like the front shrug
• Also hits the middle trapezius, levator scapulae, and erector spinae
• Builds well-rounded upper back development

How to Do It:

• Stand with feet shoulder-width apart, holding a kettlebell in each hand at your sides. Bend knees slightly.
• With arms straight, chin up, and core braced, raise shoulders towards ears and squeeze at the top.
• Lower under control and repeat.

Sets and Reps: 4 sets of 12 reps

Bent-Over Trap Raises (Hands Together)

Now, for those of you who really want to crank up the intensity, we’ve got the bent-over trap raises. Hinge at the hips, keep those hands together and prepare to feel the burn in your traps, rhomboids, triceps, hamstrings, and even your lower back muscles. Talk about a full-body experience!

Benefits:

• Hits the traps from a different angle than shrugs
• Also works the rhomboids, triceps, build hamstring strength, and lower back
• Improves rear delt and upper back strength

How to Do It:

• Hold a kettlebell with both hands in front of your body. Hinge at the hips to bend over to 45 degrees.
• With a tight core, raise the kettlebell overhead with straight arms. Squeeze traps at the top.
• Lower under control and repeat.

Sets and Reps: 4 sets of 12 reps

Bent-Over Trap Raises (Hands Apart)

Thought the hands-together version was tough. Wait until you try the bent-over trap raises with your hands apart. This variation allows you to really isolate each side, ensuring that you’re hitting those traps evenly and correcting any muscular imbalances.

Bent Over Lateral Raises with Kettlebells (Video Credit: Dr. Joel Seedman YouTube Channel)

Benefits:

• Same benefits as the hands-together version
• Allows you to isolate each side to fix imbalances
• Option to go single-arm for an extra challenge

How to Do It:

• Hold a kettlebell in each hand in front of your body. Hinge at hips to a 45 degree bend.
• Raise both kettlebells overhead with straight arms while squeezing the traps.
• Lower under control and repeat.

Sets and Reps: 4 sets of 12 reps

Close-Grip Upright Row

Next up, we’ve got the close-grip upright row – a true trap-targeting powerhouse. By pulling that kettlebell up towards your chin while keeping your elbows above your wrists, you’ll be contracting those traps, side deltoids, and upper back muscles as they’ve never been contracted before.

Kettlebell Upright Rows (Video Credit: Functional Bodybuilding YouTube Channel)

Benefits:

• Predominantly works the trapezius ^[1] and side deltoids
• Also hits the upper back, arms, and core if standing
• Builds powerful yoked shoulders

How to Do It:

• Hold a kettlebell with both hands using an overhand, close grip. Feet shoulder-width apart.
• Pull the kettlebell straight up to your chin while keeping your elbows above your wrists. Squeeze traps.
• Lower under control and repeat.

Sets and Reps: 4 sets of 12 reps

Farmer’s Carries

But kettlebells aren’t just for traditional lifting exercises, my friends. We’ve got to talk about the farmer’s carry – a.k.a. the “farmer’s walk.” This functional movement might look simple, but trust me, it’s anything but. As you walk with those kettlebells in hand, you’ll be engaging your entire body, from your traps and shoulders all the way down to your legs and core.

How To Do A Farmer’s Walk (Farmer’s Carry) (Video Credit: PureGym YouTube Channel)

Benefits:

• Full body exercise hitting traps, shoulders, back, core and legs
• Builds insane grip strength
• Improves overall conditioning

How to Do It:

• Stand with feet hip-width, kettlebells by your sides. Hinge to grab them with a flat back.
• Walk while holding the kettlebells at your sides, squeezing your core and traps.
• Walk for the desired distance or time before carefully setting down the weights.

Sets and Reps: 4 sets of 30 seconds

Suitcase Carries

Mastered the farmer’s carry? Time to level up with the suitcase carry – the single-arm version of this brutal exercise. Imagine you’re carrying a super-heavy suitcase (hence the name), and get ready to feel the burn radiating through your traps, shoulders, arms, obliques, and even your glutes and legs.

Kettlebell Suitcase Carry | HEARTCORE Athletics (Video Credit: HEARTCORE Athletics YouTube Channel)

Benefits:

• Full-body exercise targeting traps, shoulders, arms, core, obliques, legs and glutes
• Builds insane grip and core strength
• Challenges muscular endurance and conditioning
• Improves balance and stability

How to Do It:

• Stand with your feet hip-width apart, a kettlebell on one side.
• Hinge at the hips and push them back to grab the kettlebell with one hand, keeping a flat back.
• Engage your core and squeeze your traps to lift the kettlebell off the floor.
• Once upright, imagine you’re carrying a heavy suitcase – keep that strong, upright posture.
• Take slow, controlled steps while bracing everything from your shoulders down to your feet.
• Walk for the desired distance or time, carefully set down the weight, and repeat on the other side.

Sets and Reps: 4 sets of 30 seconds per side

Trap Workout Sample Routines

Alright team, now that you’ve got an arsenal of killer kettlebell trap exercises, it’s time to put them together into full routines! Here are a couple of sample workouts to try:

Total Trap Assault

A: Kettlebell Front Shrugs – 4 x 12

B: Bent-Over Trap Raises (Hands Together) – 4 x 10

C: Close-Grip Upright Rows – 3 x 12

D: Farmer’s Carries – 3 x 40 seconds

Compact Conditioning Circuit Perform this 3-exercise complex for 5 total rounds with 60 seconds rest between rounds

A: Kettlebell Side Shrugs – 12 reps

B: Bent-Over Trap Raises (Hands Apart) – 10 reps/side

C: Suitcase Carries – 30 seconds/side

Don’t be afraid to experiment and create your own trap-focused routines too. Just make sure you’re balancing pushing, pulling, and carrying variations to cover all the bases. Your traps will be poppin’ before you know it!

Trap Workout Mindset

At the end of the day, what separates those with ropey traps that look like they could shrug a truck from everyone else is mindset and intensity. Having the right exercises is one thing, but attacking them with grit and determination is what will really take your trap development to the next level.

When you step up to that kettlebell, I don’t want to see any half-hearted reps or cheating momentum. I want you squeezing and contracting those traps like your life depends on it from the very first rep until that last brutal one.

Apply the same level of intensity and focus that Eddie Hall brought to breaking the deadlift world record. Visualize those trap fibers straining and growing with each rep. Let out a primal yell or grunt if that’s what it takes to power through.

Only by bringing that unrelenting, balls-to-the-wall effort and mental ferocity to your kettlebell trap workouts will you achieve the kind of results that have people mistaking you for a yoked Assyrian warrior.

So leave your ego at the door, get your mind right, and go to work! Jacked traps await those willing to pay the price in sweat equity. Are you one of them?

Don’t Neglect Rowing Movements

While all the exercises we’ve covered so far are absolute trap bangers, we can’t forget about rowing variations when building a well-rounded kettlebell trap attack! Rowing movements like:

• Seated Kettlebell Rows
• Meadows Rows
• Bent-Over Rows

These are awesome for directly targeting the mid and lower traps, rhomboids, and rear delts. Combining them with the shrugs, raises, and carries we’ve discussed will ensure you’re hitting every part of those meaty trap muscles from multiple angles.

My pro tip? Use a staggered stance when performing kettlebell rows rather than a shoulder-width foot position. This staggered setup will really allow you to engage the lats and upper back more effectively on each rep.

Remember – we’re building cobra traps here, not chicken wings. So don’t skip out on those tough pulling movements!