Hey Alex, this has been bothering me for a while... When you do let's say Rack pulls or any kind of pull where the traps are "stretched", do you just let the weight drop them down or do you resist it? I am saying this because I picked a significantly bigger weight than my deadlift, however I could still raise the bar a little bit with my traps, am I supposed to be able to lift it or the weight should be so much that it is impossible?

@LAGman91 I'm sure Alex will answer you, but did you ask this in the livestream today? Because we actually kind of talked about that a little bit haha. The stretch is what's important with the rack pull. It's not about being able to shrug the weight up. If you're doing shrugs, that's fine, but if you're doing rack pulls, it should be so heavy that you're just getting it off the rack, and that's it.

 "it should be so heavy that you're just getting it off the rack, and that's it."

This phrase was so clean and guiding, thanks!
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As for the streams, I can't watch all of them since in my timezone you start them at 3:00 AM :D

Oh haha, fair enough man, no problem!

But yeah I hope that helps! As long as you have the weight hanging so it is stretching your traps, you're good! 🙌 

Hey Lagman,

I think Scott answered it nicely, but in sum the weighted stretch is what causes the traps to grow like crazy. Shrugging (although recommended) is not required. Simply holding heavy weights is enough to cause signifcant traps growth, and in the case of rack pulls above the knee this allows you to get the heaviest weighted stretch overload. ROM does not matter for this exact reason, it's the stretch that counts. Remember, if we know that farmer walks work then rack pulls must, by definition, do the same. Anyway, just focus on letting your arms hang and feel your traps being pulled like crazy. Simple stuff, no crazy form required ;)

Enjoy the yoke gains!