Min menu


Top Article

Three Trap Bar Exercises to Help You Gain Strength Without Getting Hurt

Three Trap Bar Exercises to Help You Gain Strength Without Getting Hurt

The core of efficient strength training is embodied by these three fundamental concepts. The three main principles of this approach can be summed up as follows: "Lift heavy, train hard, stay injury-free." Although the first two principles can appear simple, many committed lifters find it difficult to sustain an injury-free training experience, which is the third premise.

Taking a strategy that strikes a balance between these three pillars calls for a flexible viewpoint. While steadfast commitment to one tool, like the barbell, can effectively support the first two, it frequently undermines the third, resulting in chronic pain and damage.

If you're tired of the physical toll that the standard barbell is taking on your body, it might be time to investigate the special powers of its non-traditional equivalent, the trap bar, also referred to as the hex bar.

This clever device provides a good substitute for certain barbell workouts, improving your training results and reducing the persistent soreness and strain that comes with heavy lifting regimens.

Three Trap Bar Workouts to Boost Your Muscle and Strength

The deadlift using a trap-bar

Of all the exercises you can perform with a trap bar, the trap bar deadlift is one of the most interesting. It has provoked discussions and arguments among fitness enthusiasts, with differing opinions regarding its usefulness.

Some claim it looks like a less effective version of the traditional barbell deadlift, while others say it's more like a squat. This conflicting viewpoint has unfortunately caused many people to disregard the trap-bar deadlift as a less respectable workout, which is a false belief that has to be corrected.

The mechanics of the trap-bar deadlift are fundamentally different, which makes it unique. You can align the load with your body's center of mass by standing inside the trap bar and holding the handles halfway with your hands in a neutral posture.

Using a bent-over dumbbell row, increase the lat size

The conventional barbell deadlift, on the other hand, starts with an anterior-loaded configuration, which places the bar in front of your torso. This orientation is a great way to improve strength since it puts a special strain on muscles like the hamstrings and glutes.

But it also emphasizes a stronger posterior chain and core stability, which makes it a difficult and sometimes dangerous exercise for people who have had lower back problems in the past or who are recovering from an injury.

Because of its central load placement, the trap bar provides a clear benefit by allowing lifters to carry the weight more easily. For this reason, people who are dealing with injuries or are trying to avoid them will often choose to use the trap bar. The trap-bar deadlift is becoming more and more common in athletic development and sports performance programs, where improving physical health and performance is of utmost importance.

The trap-bar deadlift is a useful addition to one's training arsenal for the larger fitness community. It follows the same loading and programming guidelines as the standard barbell deadlift, so it may be easily included in your routine.

The trap-bar deadlift is a multipurpose technique that can improve your strength training journey, whether it is employed as part of a deloading phase or as a way to include new muscle stimuli into your regimen.

Rows with Trap Bar Bent-Over

An appealing substitute for those looking for strenuous exercise without putting too much strain on their lower back is the trap bar.

Because of its anteriorly placed load and requirement for an exact isometric hip-hinge position throughout the set, the traditional barbell bent-over row frequently puts an undue amount of strain on the lumbar spine and posterior pelvis, which ultimately lessens the intended training benefit.

Many training programs have moved away from the classic barbell bent-over rows as a result of this conundrum. But the trap bar offers a workable alternative, making it easier to carry out this movement pattern with accuracy and form integrity. Like a deadlift, it starts with the lifter entering and raising the bar off the ground.

The key is to maintain a fully contracted core and contract the hamstrings and glutes while the lifter bends over. This is accomplished through a controlled forward hinge at the hips.

Because of the way it is made, the trap bar minimizes shear stress on the lower back by positioning the load over the lifter's center of mass. One may modify the degree of hip bend to change the angle of pull with the trap bar, offering greater training options.

Lifters can get the most out of this exercise variation by starting from a secure core posture and working their way up.

Bar-Trap presses

Because of its unique design and natural simplicity of usage, the trap bar can lead to a world of pressing variants that are frequently missed.

While the traditional barbell bench press can be taxing on the anterior shoulder joints, the design of the trap bar provides a solution, making the pain-free pressing volume more accessible. This prevents the addition of significant training volume and intensity throughout the week.

The parallel arrangement of the trap bar's handles provides a neutral grip for pressing-based actions, making it a more shoulder-friendly option. This grip reduces the carrying angle (the angle formed by your upper arm and the side of your body) and optimally aligns your true shoulder joint, minimizing the internally rotated glenohumeral posture that may cause impingement.

Your shoulder joint will be in a more balanced and natural position as a result. Of all the painless pressing varieties, the trap-bar floor press is a personal favorite.

Joint stress is further reduced by this exercise by restricting the pressing movement's range of motion. Your upper arms' point of contact with the floor defines your range of motion throughout this workout. To ensure the best results, perform the exercise within a rack as opposed to on the ground.

This lowers the possibility of unintentional self-contact and guarantees that the trap bar stays in a parallel position. The idea that this exercise should be performed as a mild accessory movement is refuted by the fact that it can be loaded strongly. If an accident has kept you out of commission, this variation can come as a welcome surprise. 

In the end, the trap bar shows to be a useful instrument that provides a more secure and comfortable method for performing these crucial strength training exercises.