-Trap Bar Training Tips -

When I was a kid back in Cincinnati we used to go watch a local comedy troupe all the time. Think Saturday Night Live - only funnier.

So they had this one skit where a guy goes to a restaurant and trys to order all these crazy things - and one of those things was a steak that was rare on the outside but well-done on the inside...

Read that again... Yes, hilarity ensued from there... an absurd situation, maybe possible yet highly improbable and certainly not worth the effort to actually "do" -- and thats why its funny.

Here's another absurd situation: Trap Bars with Thick handles.

Now, I'm not talking about slightly thicker, Im talking 2 inches, 3 inches or greater - and that's what several people have asked us to make.

Ok, before I go any further, let me unequivably state that if you want something like a thick-handled Trap Bar or some other variation, our manufacturer can do it.

They can make Trap Bars with thick handles, they can make Trap Bars that are long enough to use in a power rack, they can even put tail-fins like a '59 Cadillac on them if you like - whatever you want, just say the word we can do it.

However, based on my professional opinion, the fact that I have been training with one for a long time and how the Trap Bar is used, many of these exotic variations just don't make any sense.

Lets use thick-handles as an example:

The only reason someone would want thick handles is for the added grip work, this is the purpose of thick handles in the first place -- and why thick handles barbells and dumbbells can be very effective when used for all "traditional" movements.

But the Trap Bar was designed to do one thing: and that is to make deadlifts more efficient and more effective. So adding thick handles to a Trap Bar to turn it into a "grip challenge" is compromising the effectiveness of both types of exercise.

The handles will be stationary and not rotate like a thick barbell etc, meaning they will not "work" as well as a grip exercise and since the ability to lift the weight is now dependent on the strength of the hands, the legs and back will not get
as good of a workout

So, if you want to train with thick bars, get a real thick bar, or wrap a towel around your bar, or get some plumbing pipe, anything else, but on a Trap Bar, it just doesn't make sense.

Otherwise, if you are in the market for a Trap Bar, a real Trap Bar, the one that everyone agrees is a must-have piece of equipment, and here's the fastest way to make it happen: Trap Bar Order Page.

Labels: Custom Trap Bar, Gerard Trap Bar, Thick Bar, Thick Handled Trap Bar, Trap Bar, Trap Bar Deadlift

It's always an adventure opening up the 'ol email inbox, you never know what might pop out. Here's one from this morning that almost made me spit my chocolate milk out on the keyboard:

"John,
I've been reading about the trap bar for a while now,
back in Doctor Ken's Steel tip newsletter and hardgainer
magazine but I never got one. My concern is that I'm a bigger
guy, 6'2 and 240 pounds and I saw on another site that the
Trap Bar might be too small for me. What are your thoughts?

Jim P.

Jim, for whatever reason that bit o' nonsense has been floating around for years. I'll let you and everyone else take a look at this page and decide for yourself: Trap Bar Size.

Labels: Gerard Trap Bar, Trap Bar Sizes, Trap Bar Training, Using a Trap Bar

"How much will the Gerard Traop Bar hold?" - That's a question that we get pretty often around here and even though it's listed in several places throughout the website we thought it would be a good idea to show both current versions of the Trap Bar "fully loaded" to give you an idea of how much weight each one will hold.

Check it out:

That's 45 lbs. x 12 + 45 for the bar and 5 pounds for the Okie Collars = 590 pounds, so if you think you might be deadlifting or shrugging at most, just under 600 pounds, the "Classic" Gerard Trap Bar will be more than enough for you.

The Gerard Trap Bar XL holds 10 plates per side, that's 45 lbs. x 20 + 45 for the bar and 5 more pounds for the Okie Collars = 950 pounds.

In both cases, these are York Barbell plates -- holding capacity of both Trap Bars will ultimately be determined by your barbell plate thickness and choice of collars.

Labels: 45 Pound Plates, Barbell Plates, Gerard Trap Bar, Holding Capacity, Okie Collars, Trap Bar Specs, York Barbell

The Gerard Trap Bar has always been a very good choice for high school athletes and several states have started using it in their various Powerliftig meets and contests.

Not only is the Trap Bar much safer overall than a straight bar (since it moves the resistance closer to the body) it also "locks in" the lifter forcing them to use better overall form.

Below is a newspaper clipping from the 2006 Iowa Open State Powerlifting Championships where these lifters were competing with a Trap Bar:

Labels: Contest, Gerard Trap Bar, High School Lifters, Trap Bar Training

The demand became too great so we now introduce the *NEW* Trap Bar XL for studs who want to lift even heavier.

Labels: Gerard Trap Bar, Original Trap Bar, Strength Equipment, Trap Bar Training, Trap Bar Workout

It has been a wild ride in the strength biz over the last three years. I mean, we have had to deal with all kinds of crazy situations and you wouldnt believe some of the emails that have show up in my inbox on a regular basis.

Well, heres one that takes the cake - check it out:

Ok John, the trap bar can safely, or rather more safely help leg strength. but if one deadlifts for strength, including the back, shoulder and hips all in one move I think would be more beneficial.

I don't read about Powerlifters spouting the glories of trap bars. I think trap bars are made for the 'CHROME AND FERN' crowd. Not real men as Mr. Kubik would say.
- ASJ

Wow, now this is a first -- the Trap Bar is "chrome and fern."

... So, lets open up my old, dog-eared copy of Dinosaur Training and see what it says right there on the first page of Chapter 1:

"...Trap Bar deadlifts are one of the very best exercises you can do. The Trap Bar permits you to train deadlifts harder, safer and much more productively than does an ordinary bar."

-- That was written in 1996.

But lets go back even farther-this time Dr. Ken Leistner's column in
POWERLFTING USA circa 1989:

"... I believe that Al [Gerard] has developed a terrific piece of equipment. It allows one to do a basic, result producing exercise in a more efficient, orthopedically safe manner."

And heres one more:

"Do not consider the Trap Bar deadlift as just an alternative to the barbell squat. It is an outstanding exercise in it's own right....The Trap Bar deadlift is the equal of the squat for many hardgainers...

In fact, it has the potential to be the number one productive exercise for many hard gainers."

- Stuart McRobert, Beyond Brawn

Now, I quite-frankly, could go one for a long time providing the long list of people who have found the Trap Bar beneficial in their training but I do not think its necessary at this time.

But please, do not take my word for it, or... for that matter, any of these other individuals

Just ask yourself whether the advantages that the trap bar provides are in line with what you want out of training...

I mean, maybe you LIKE the bar scraping your legs when you deadlift and maybe your gym actually has 200 pound dumbbells for your shrug training.

... Otherwise, the Trap Bar will undoubtedly be a great addition to your
training.

Now, while we are talking about the Trap Bar, let me also clear up a few things that we have recently received.

Some people asked whether they could bench press or overhead press with the Trap Bar. -- you can... if you want, but I wouldn't recommend it. If you want to do either of those exercises with a parallel grip, the Log Bar is your best bet.

A few people have asked about why we don't have the so-called "raised handles" that are often seen on the ripoff versions of the trap bar.

Let me say right now that we can do any option that you want - raised handles, thick handles, wider spacing etc etc - whatever you want.

However, as someone who is serious about training and has trained with the trap bar, I can say from experience that I do not feel that any of these options are necessary or useful -- they complicate something that should rightfully be simple -- so I do not feature them on my site.

The bottom line is that the Trap Bar has stood the test of time as a serious, hardcore and SAFE training tool and if you are ready to add it your program, we can ship you one by the end of the week....

Labels: Brooks Kubik, Dinosaur Training, Dr. Ken Leistner, Gerard Trap Bar, Powerlifting USA, Stuart McRobert

Powerlifting USA - October, 2007
The Gerard Trap Bar was recently featured in the October 2007 issue of Powerlifting USA magazine in an article by Paul Kelso entitled, "Bringing Back the Gerard Trap Bar."

The article documents the history of the Trap Bar, all the way back to 1986 when it debuted in Powerlifting USA with an advertisement. Check it out at your news stand, or, we will be including a copy of this issue with all recent Trap Bar orders until we run out of our supply of magazines.

Labels: Gerard Trap Bar, Paul Kelso Article, Powerlifting USA

If you're going to be training with a Gerard Trap Bar, you'll need a pair of quality collars -- it's just that simple. As you deadlift or shrug with your Trap Bar, the plates will have a tendency to move around -- and they may start moving toward the end of the bar which will throw off your balance. A good pair of collars will let you finish your set without worrying about that happening.

Okie Grip Collars

After all, you want to concentrate on getting stronger, not on whether your plates will fall off. We tried a lot of barbell collars and found the Okie Grip Collars to be the very best which is why they are featured here.

Labels: Gerard Trap Bar, Okie Collars, Trap Bar Deadlift, Trap Bar Shrugs, Trap Bar Workout

The basic Gerard Trap Bar that we feature is more than enough for just about anyone. The handle-size, loading-capacity and overall dimensions will fit athletes of all sizes and shapes.

However, if you would like a "tricked out" Trap Bar, our manufacturer can probably make it happen. This might include custom dimensions, thicker handles, or a longer loading capacity. Just let us know what you need.

One feature that you might see on some of the knock-off versions is "high/low" handles a second set of handles welded a few inches higher above the regular handles, supposedly for taller athletes.

We have found through regular Trap Bar workouts in hundreds of strength programs all over the country and the world that these handles don't really create much of an advantage for taller athletes, nor are they useful in terms of the overall design which is why we do not feaure them here.

Labels: Gerard Trap Bar, Trap Bar Workout

With the re-introduction of the trap bar has also come a lot of questions, -- and one of those question is which are the best exercises to do with it so that's what I'm going to cover today:

1. Trap Bar Deadlifts - Numero uno on the list is the trap bar deadlift, partly because this is the specific exercise the Trap Bar was created for
and partly because this exercise is so productive.

A lot of people don't like, or just cant get the bar over their knees when they deadlift which obviously is not an issue with the trap bar. In addition, the natural advantages of having the weight in line with the bodys natural center of gravity makes this exercise much easier on the back.

2. Trap Bar Shrugs - A very close second, and a tremendous exercise. Way back in the day I was taught to do shrugs on a trap bar, and after that, could not understand why anyone would use anything but a trap bar for shrugs since a straight bar just wasn't as comfortable when it got dragged against the thighs.

If you want to build strong, powerful traps, (especially important if you play football) this is the exercise you should be doing.

3. Trap Bar Upright Row - Like the shrug movement except you bend
your arms and lift the elbows as you pull toward your ears. This one really hits the traps and upper back hard, due to the extra range of motion provided by the trap bar.

4. Trap Bar Deadlifts using blocks - there are two ways to utilize blocks when training with the trap bar, to either increase the range of motion (ie
you stand on them) which provides even more leg and hip development. Very effective for building "drive" in the legs.

5. The second method for using blocks is to decrease the range of motion by loading up the trap bar and supporting it on blocks. The Gerard trap bar isnt long enough to use in a power rack, nor does it need to be. By cutting down the range of motion, you can really overload the "top of the pull" This is a real power movement, also great for getting used to handling heavy weights.

That should about cover it, every single one of these movements is top notch. Obviously the focus is on basic movements for the largest and strongest muscles in the body.

This is by design, since those are the areas you need to focus on for best results.

Labels: Gerard Trap Bar, Trap Bar Deadlift, Trap Bar Shrugs, Trap Bar Training, Trap Bar Upright Row, Trap Bar Workout

1. Stand inside the Gerard Trap Bar with feet slightly narrower than shoulder width

2. The ankles should line up slightly behind the weight loading area

3. Squat down with your hips as low as comfortable

4. Bend at the knees, not the hips while keeping your back straight and tight

5. Keep your head up and look straight foreward

6. Concentrate on "pushing" your feet through the floor while maintaining proper form

Labels: Gerard Trap Bar, Trap Bar Deadlift, Trap Bar Training, Trap Bar Workout

With the re-birth of the Gerard Trap Bar, we though we would do something specia... We had our good friend Dr. Ken Lesitner ( who is no stranger to "Hard Training") put together a special Trap Bar workout.

As you may or may not know, Dr. Ken was one of the original proponents of the Gerard Trap Bars when it came out back in the 1980's and used it to train many of his Champion Power lifters. Dr. Ken also wrote several articles about it in his Steel Tip Newsletter as well as Powerlifting USA Magazine.

Anyhow, if you want a copy of Dr. Ken's Trap Bar workout, the only way to get it is to purchase a new Gerard Trap Bar for yourself. -- And we will send you a copy. This will be one of the very best decisions you could ever make in your training career.

Labels: Dr. Ken Leistner, Gerard Trap Bar, Trap Bar Workout

The Trap Bar will fit all athletes (Leistner Photo)
One unlikely concern that pops up from time to time is whether the Gerard Trap Bar will fit many larger athletes.

Not sure where this nonsense may have started but the fact of the matter is that the Gerard Trap Bar can be used by some of the biggest and strongest athletes in the world.

Tommy O'Riordin, pictured above, who trains with Dr. Ken Leistner, is 6'1" and weighs in at 290 lbs. and you can see there is plenty of room to spare as he uses the Trap Bar for rows and shrugs.

Labels: Dr. Ken Leistner, Gerard Trap Bar, Trap Bar Deadlift, Trap Bar Workout

In response to the recent re-introduction of the Gerard Trap Bar, Jeremy wrote in:

"Hey John the Gerard Trap bar seem pretty cool but if you think about it all you have to do to get the same results is by using dumbbells. Just put a dumbbell in each and squat, and you will have to control to dumbbell in each hand so it might actually be better."

Jeremy, fair enough, and I'll be the first one to tell you that the dumbbell deadlift is a highly underrated and very underutilized exercise, however, in some respects, it does not hold a candle to the Trap Bar for some exercises.

Here are a few reasons as written by Paul Kelso in the Kelso Shrug System, published back in 1992:

1. It is sometimes difficult to get the bells into position without a spotter as many men can handle enormous poundages.

2. A lot of effort is bled off into the lats and other torso muscles as the trainee tries to stabilize the weights and keep them in the "groove."

3. Very few gyms stock dumbbells over 150 pounds.

And a bit of my two cents:

The Trap Bar was devised to handle some big poundages, 400 + at least in the deadlift and likely more for the shrug Movement.

As Paul mentions, few gyms stock dumbbells that heavy - few gyms stock dumbbells over 100 pounds and according to some news reports I've read, you just may get kicked out if you try deadlifting at all!

Now, as for the Trap Bar itself, it provides several unique, (as in cant be had with the normal choices) advantages:

According to Al Gerard as reported in Kelso's book:

1. The Gerard Trap Bar is designed as a deadlift training bar which provides reduced lower back stress and kneeshearing forces... It could be very useful to Olympic style lifters for increasing the drive off the floor. This would also be of aid in training the Squat, when using the deadlift movement on blocks

2. The Trap Bar may be used in place of equipment or in addition to that already in use.

3. Because of the Trap Bar's Balance, it provides leverage advantages that result in increased training intensity which everyone is looking for.

4. The Trap Bar is safer to use with certain high poundage movements; this is especially true in home gyms.

And finally, I believe the Trap Bar will become a standard piece of equipment in the Iron Game, and will bring back lost enthusiasm for a loft of people who, like yself, were getting a little discouracged because of lingering physical problems. Besides, it's fun to use. I also expect to see some deadlifting records broken as the word gets out about the Gerard Trap Bar."

Quite an interesting prognosis from something written over a decade and a half ago --no matter how you slice it, the Gerard Trap Bar is a winner.

Labels: Gerard Trap Bar, Trap Bar Workout

That's right, after nearly a decade out of the public eye the original Gerard Trap Bar is back and it's available right here: www.trapbartraining.com

Yes, it's the real deal, the original... We created the New Trap Bar according to Al Gerard's exact plans.

Tell the world!

Labels: Gerard Trap Bar, Trap Bar Workout