The trap bar was invented by Algerard in the late 1980s as an easier way to shrug. That is the origin of the name of the trap bar.And who doesn’t like Train traps, Biceps on the upper back? There’s a big pair of cherry-like traps on top of a great build, but adding trap bar training to your routine can open new avenues for much more.
Here we will discuss the design and benefits of trap bars, as well as six great trap bar exercises that will not deadlift or shrug.
Trap bar design
Trap bars usually have a pair of two handles. One pair projects upwards in a square D-shape from a bar called the D-handle, and the other pair is level with the bar. You can also flip the bar over so that either pair can be used. The D-handle reduces the range of motion required to lift from the floor, and the horizontal handle lengthens it. The stubs on both sides (where the weights go) are at right angles to the handle.
The hexagonal design of the trap bar combined with the stub allows you to step inside the bar and align the weight movement with the center of gravity.This is a lifter or lifter with a history of back pain Minimize the risk of injury While still lifting heavy things.
Benefits of trap bar training
In addition to making traps hard and heavy, training with a trap bar on top of a barbell has several important advantages.
The trap bar neutral grip reduces the risk of biceps laceration compared to the barbell mixed grip. This makes it heavier without injury. In addition, the neutral grip is easier on the forearms and elbows than on the inward or outward grips. Build great grip strength that too. Neutral grip is our strongest grip.
Since the axis of rotation is almost aligned with the weights on both sides, the shear force applied to the spine is reduced. This reduces the amount of shear force applied to the spine. This is great if your lower back is an issue.
The trap bar makes it easy to learn complex movements such as deadlifts and squats on the barbell. It’s very tolerant as long as you maintain a neutral spine that does squats and deadlifts on the trap bar.
6 excellent trap bar training exercises
The trap bar deadlift and shrug variations are great, but that’s not the only exercise you need to do with the trap bar. Here are four trap bar exercises that deserve your routine spot for versatility and profit.