-Trap Bar Training Tips -

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

The orthopedic advantages of [The Trap Bar] are obvious. The bar reduces the distance between the resistance and ones centrum at the forth and fifth vertebrae, thus reducing the compressive and shearing forces on the connective and muscle tissues of the low back region.

The parallel grip places the hands, forearms and arms in a position that is relatively stronger and safer when compared to that used with a standard bar.

The manner in which the Trap Bar is held allows for a greater range of motion in the shrugging movement, which in turn translates to the involvement of more muscle fiber.

The deadlift too becomes a "different" lift with the Trap Bar. It can be done with more concentration and especially with the stifflegged variety, becomes a more effective exercise.

I have used the Trap Bar exclusively when doing stiff legged deadlifts. For reasons of safely and comfort, we have eliminated the use of the regular Olympic bar.

For our competitive lifters, much of their off season base has been developed with the Trap Bar.

There are few commercial products that we get excited about... [the Trap Bar] is a recent addition to the lifters arsenal that can be used to effectively and safely, improve ones competitive total.

Labels: Dr. Ken Leistner, Steel Tip, Trap Bar Training

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