Trap Bar Training Exercises: Design, Benefits, Instructions

The trapeze bar was invented by Al Gerard in the late 1980s to make shrugs easier, and that's how the trapeze bar got its name. And who doesn't like that? Training the traps, the biceps of the upper back? A great pair of traps is like the icing on a great build, but adding trap bar training to your routine can open a new path to so much more.

Here, this article explains trap bar design, benefits, and six great trap bar exercises that aren't deadlifts or shrugs.

TRAP BAR DESIGN

Drop bars typically have two pairs of handles: one pair extending up from the bar in a square D-shape called D-handles, and a pair that are level with the bar. And the bar can be reversed to make both pairs available. The D-handles shorten the range of motion required to pick yourself up from the ground, while the horizontal ones lengthen it. The stubs (where the weight goes) on either side are at right angles to the handles.

The hex design of the trapeze bar combined with the stubs allows you to step into the bar, aligning the weight movement with your center of gravity. This is a godsend for lifters who have suffered from back pain in the past or those lifters who are aspiring to get it minimize your risk of injury while still lifting heavy.

BENEFITS OF TRAP BAR TRAINING

Aside from making it easier to train your traps hard and heavy, there are a few key benefits of training with the trap bar over the barbell.

The trapeze bar's neutral grip reduces the risk of bicep tears compared to a mixed grip on a barbell. This allows you to walk heavily without risk of injury. Additionally, the neutral grip is gentle on the forearms and elbows compared to a pronated or supinated grip and helps you Build incredible grip strength to. The neutral grip is our strongest grip.

There is less shearing force on the spine because the axis of rotation is almost in line with the weight on either side. This reduces shearing force on the spine, which is great if your lower back is a problem.

The Trap Bar makes it easier to learn complex movements like deadlifts and squats over the barbell. As long as you maintain a neutral spine during squats and deadlifts, it's very forgiving.

6 GREAT TRAP BAR TRAINING EXERCISES

Trap bar deadlift and shrug variations are great, but those aren't the only exercises you should do with a trap bar. Here are 4 trap bar exercises that deserve a spot in your routine for variety and gains.