90 Minutes Advanced Traps Workout with Kettlebell
A 90 minutes strength workout targeting your traps using kettlebell equipment. 6 exercises, 30 total sets, designed for advanced lifters.
90 Minutes
Duration
30
Total Sets
3-6 reps
Rep Range
~1575
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand tall with a kettlebell in each hand, arms fully extended at your sides.
- Shrug your shoulders straight up toward your ears — do not roll them.
- Hold the top position for a two-count, squeezing the upper traps hard.
Pick up two heavy kettlebells and stand tall with shoulders back and down.
Form cues
- Pick up two heavy kettlebells and stand tall with shoulders back and down.
- Walk in a straight line with short, controlled steps — do not rush.
- Squeeze the handles as hard as possible throughout the entire carry.
Pick up heavy dumbbells or kettlebells and hold them at your sides.
Form cues
- Pick up heavy dumbbells or kettlebells and hold them at your sides.
- Stand tall with shoulders pulled back and down.
- Walk with controlled, deliberate steps — do not shuffle.
Start with a kettlebell swing, driving hard through the hips.
Form cues
- Start with a kettlebell swing, driving hard through the hips.
- As the bell reaches stomach height, pull your elbow high and back.
- The bell should reach chin height with your elbow above the hand.
Press or snatch the kettlebell to full lockout with your bicep by your ear.
Form cues
- Press or snatch the kettlebell to full lockout with your bicep by your ear.
- Brace your core and pull your ribs down to prevent arching.
- Walk in a straight line with controlled, even steps.
Finish strong — take the last set close to failure.
Form cues
- Hold the kettlebell upside down by the horns at chest height.
- Circle the kettlebell around your head, passing it closely behind your neck.
- Keep your elbows tight and your core braced to prevent your torso from swaying.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
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