5-Min Kettlebell Trap Workout: Strengthen Back and Shoulders

What’s up, FitGAG readers! Today, we will tackle an intense five-minute trap workout with just kettlebells.

This workout can be used to finish or do it several times to get the full kettlebell trap shoulder exercise.

Get a kettlebell, and let’s take on the challenge together!

Total Length: 5 Minutes

Intensity: High

Equipment: Kettlebell

Experience Level

Beginner

Do this exercise three times. Recover after each workout for three minutes and then do it again.

Intermediate

Complete this exercise four times. Recover after each workout for 2 minutes and repeat.

Advanced

Perform this workout four times. Recover after each workout for one minute, and then repeat.

Do each of the kettlebell shoulder exercises for 60 seconds before moving on to the next one without taking a break. If you need to take an interruption, make it one!

Each time you perform this exercise, you should complete more reps, increase the weight or make fewer stops.

#1 Front Shrug

Setup

• Make sure you are in a stable standing position and keep the back straight.
• Use a kettlebell using both hands and palms face towards you.

Instruction

1. While holding the kettlebell on your body, tighten your traps until they shrug.
2. Squeeze your traps with a lot of force to the top before returning to your starting position.
3. Repeat!

#2 Closed Bent Trap Raise

Setup

• Stand up with your feet approximately shoulders apart.
• Hold one kettlebell in both hands over the handle.
• Begin by tying your waist until your back is at an angle of 45 degrees. Get your abdominal muscles engaged.

Instruction

1. To keep the arms in a straight line, tighten your traps until you can lift the kettlebell over your head.
2. Press your traps hard at the top and slowly return to your starting position.
3. Maintain tightness in the core, and repeat!

#3 Close Grip Upright Row

Setup

• Take a solid standing position and keep an upright back.
• Use a kettlebell with both hands and your palms face.

Instruction

1. With the kettlebell placed in the front of your body, then contract your traps to raise the kettlebell to the ceiling. Keep your elbows above your wrists.
2. Squeeze your traps with a lot of force to the top before returning to your starting position.
3. Repeat!

#4 Overhead Shrug

Setup

• Make sure you are in a stable standing position, with the back straight.
• Hold the handles on the sides of the kettlebell while keeping your palms facing your direction.
• The kettlebell should be lifted above your head while slightly bending your arms.

Instruction

1. Make sure you contract your traps to lift the kettlebell up while straightening your arm.
2. Press your traps hard to the top before returning to the position you started from.
3. Repeat!

#5 Side To Back Shrug

Setup

• Take a solid standing position and keep an upright back.
• Take the kettlebell in your right hand with your palm facing towards the inside.

Instruction

1. With your arm at your side, pull your trap on the right side to pull upwards.
2. Press your trap with your fingers and return to your starting position.
3. Place the kettlebell to your back and hold it with both hands with your palms facing forwards.
4. Make sure you can shake the kettlebell in front of you.
5. Press your traps with your hands and return to the starting point.
6. The kettlebell should be passed to your left arm and then finished with a side shrug.
7. Keep switching between these shrugging movements!