Folks in the know (Russ, Macho, Raining Blood, etc), thoughts on the trap/hex bar?

**Emevas** · Posted On: 10/06/2008 6:32pm

I'm in a position to get one for very cheap ($90), and wondering if any of you folks have any experience with the trap bar regarding it's applicability to powerlifting. Have you read/seen/experienced gains in the squat and deadlift with the use of the trap bar? I imagine it'd make a decent supplemental move to train leg drive on the conventional style deadlift, and a good way to remove pressure from the spine with heavy training, but curious what other's opinions are.

**Teh El Macho** · Posted On: 10/06/2008 7:53pm

I used one waaay before I got serious with deadlifts. With the hands to the side and in a neutral position, it almost resembles a squat. You can put a lot on it, and the lift still remains very benign on the back. Good for leg drive, but (IMO) it doesn't hit the glutes the same as a deadlift or a squat, don't know why.

If you can get one that cheap, go for it bro. The other nice thing with the trap bar is that you can do really heavy shrugs with a neutral/hammer grip, hands strictly to the side. That's perhaps the best arm/shoulder configuration for shrugs me thinks.

**Meson** · Posted On: 10/06/2008 7:58pm

Pick it up (assuming it is sturdy). Aside from deadlifts, I like them for farmer's walks as well. I end up using the trap bar more for squat assistance these days, but it is worth having.

**Fighting Cephalopod** · Posted On: 10/06/2008 8:59pm

I remember one of the guys at elitefts.com who does strongman training, I think it was CJ Murphy, had trap bar deadlifts listed as one of his normal rotation of ME lower exercises. So I guess it's at least applicable for something there, if not powerlifting specifically.

**Emevas** · Posted On: 10/06/2008 9:16pm

Yeah, Murphy on elitefts just reponded to my question and said it was a great buy.

I love getting new toys, haha.

**TheRuss** · Posted On: 10/08/2008 1:29pm

I've used 'em a few times, and I really enjoyed having them around.

I'd suspect that the trap bar is to deadlifting what the safety squat bar is to squatting in terms of weight distribution (right down the middle, rather than forward/back) and grip (neutral).

Technically, though, there's nothing stopping you from keeping the midline of the bar out in front of your shins if you want the neutral grip without the central weight distribution - you'd just have to consciously get and keep your shoulders out a bit further forwards.

Also, amen to this:

Originally Posted by Teh El Macho

The other nice thing with the trap bar is that you can do really heavy shrugs with a neutral/hammer grip, hands strictly to the side. That's perhaps the best arm/shoulder configuration for shrugs me thinks.

**Raining_Blood** · Posted On: 10/10/2008 6:38am

I can't say I have ever had much use with the trap bar but it does appear to be quite a common exercise in ME rotations. Defranco is a big fan of them because the weight is more down the midline of the body and the lumbar spine has a very reduced load placed on it.

I would definately suggest buying one for that price. Any additional variety is always good in training and will allow you more flexibility in what you do.

Emevas not sure if you have mentioned it but what sort of training program are you currently doing?

**Carpe Noctem** · Posted On: 10/10/2008 2:26pm

Another yay for the trap bar here. My gym has one, and I find it a nice break from standard deads. I can pull more weight easier with a trap bar, but it doesn't seem to hit the lower back/erectors as hard. As was stated before, GREAT for leg drive, though.

**Emevas** · Posted On: 10/10/2008 2:45pm

Originally Posted by Raining_Blood

I can't say I have ever had much use with the trap bar but it does appear to be quite a common exercise in ME rotations. Defranco is a big fan of them because the weight is more down the midline of the body and the lumbar spine has a very reduced load placed on it.

I would definately suggest buying one for that price. Any additional variety is always good in training and will allow you more flexibility in what you do.

Emevas not sure if you have mentioned it but what sort of training program are you currently doing?

As of today I am switching from a program of my own design (based around Pavel's 3-5 with elements of Stuart McRobert's "lifting momentum" and some principles from Westside) onto a full on Westside Barbell template. I had a minor back injury a few months back, which forced me to focus on training my squat and neglecting my deadlift (and much of my posterior chain in general), so theres gonna be a little trouble shooting here and there to find my groove.

**Yohan** · Posted On: 10/10/2008 2:48pm

The trap bar is my go-to for deadlifts. I haven't done many straight bar dead lifts at all. I'm much more comfortable with the T-Bar and can lift significantly more weight with it.