The Trap bar (the BEST bar for deadlifting & WHY you should use it)
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- Опубліковано 31 лип 2024
- hey guys in the video I talk about the trap bar and why its the best bar for deadlifting and why you should use it. As covered in the video when it comes to deadlifting the trap bar is very easy to use. So if you don't know how to deadlift the trap bar makes that easy. It also has tons of build in deadlift variations you can do with it, which makes it very versatile. I really enjoy doing low handle trap bar deads. I think it's also cool because you can do things like farmers walks, shrugs, and even press with it! Overall it is a great barbell for your garage gym and I think the trap bar deserves more credit and use as a barbell.
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TRAP BAR STILL REIGNS SUPREME. FIGHT ME.
I'll fight u but it's gotta be on ppv and we both need to get paid a good chunk lol
Have you seen you? I’m not fighting you!
Just ordered one Joey I’m ready to get freaky
@@bergmanhoffstein801 let’s gooooo
@@jsandman32 I’m a wussss
I can already hear Rippetoe mumbling something about the sagital plane.
Lol I am here to ruffle his feathers
Rip is so epic
Lol. He and Starting Strength are so irrelevant at this point.
@@grimtrigg3r I wouldn’t say that. He is good at what he does. But he definitely has his limitations and he’s way too dogmatic.
bwahahahaha!!!! I was thinking the exact same thing!
I think you might have a point, I deadlift with a straight bar but my wife's boyfriend uses a trap bar
Yup. Super Alpha
Fookin lol
hahahahahahah ! shit son .
It’s a trap.
Hahahaha
Alan thrall gifting gains. Hes like shredded santa
I'm only doing Trap Bar Deadlifts and Romanian Deadlifts. My back feels great and my posterior chain is definitely very developed.
How you mix them?
@@thelastemplar165 A bit late, but heavy trap bar deadlifts on my deadlift day, and romanians as a accessory on my squat day.
@@thijs5931 thanks bro
@@thijs5931 oh wow ive been doing the exact same thing but considerinh switching comventional instead of trap bar on my heavy days but not sure if its a good switch
The short head of the biceps femoris of your hamstrings should be very weak
Love coming back to your "old" videos that i didnt really pay much attention to while watching because of lockdown nogym depression but now that gyms are open again i'm fired up and making ALL KINDS OF TRAPBAR GAINZ
I have not trained seriously this year, but this inspired me to put the trap bar back into a workout routine! I bought it a few years back after some acute sciatica issues using a straight bar, once that healed I've been hesitant to pull from the floor even though the trap bar has never given me any issues with my back. I definitely recommend it to everyone, another banger video Joey!
Another great vid. I picked up a trap bar from Play It Again about 2 months ago and love it for all the reasons you mentioned. Absolute must have.
I LOVE my trap bar and started doing it about 3 months ago and it has definitely made me overall stronger. I highly recommend it.
Recently picked up a trap bar and absolutely love it, agree with you on this one, good video Joey keep it up!
Since I can’t deadlift (back issues) this has helped me a shit ton!
heck yeah!! Said that in the video
Great video and thanks for the tip about using the trap bar for shrugs. I never thought of that.
Another exercise that it’s great for is the Bulgarian Split Squat. Prevents you from having to slouch down to grab dumbbells.
Trap Bar is way underrated.
Terribly. There's one at my local gym and it's collecting dust in the corner, I'm the only one to ever use it ever lol
Finally a dude who can seriously lift promoting the trap bar! Haha. I love the trap bar i can lift almost 100lbs more than with a barbell. 💪🏻👊🏻
I never used the trap bar until recently, I have a weightlifting background (snatch, clean and jerk, back/front squat) and I like that it doesn't stress the back like a typical barbell deadlift, I have enough stress on my back as is. Good video.
Hey, I started strength training a month ago at 64yr. Having had Spinal Stenosis op I find the hex bar suits my needs. Train 4 times a wk and can't wait to get back into the gym after my day off
3:40 - I do this exact layout. Rep it out then go for a walk. its awesome as I'm a firefighter and that sort of specific strength and ability comes in handy.
First time I used the trap bar, it was the BEST equipment I ever used for deadlifting. Not only it's because I'm able to lift more weight than a standard bar and all, to me it feels a bit more natural the fact how my hands are completely neutral grip and the range of motion especially when using the lower handles feels much better. Though I wouldn't exactly replace my entire deadlifitng with the trap since a standard bar still brings benefits differently as well. Best I would say is doing both. Importantly as long as you perform your lifts with good proper form
Another great use for it I dropped it over the top of my power rack and could now do neutral grip pull-ups 😜
Love this bar for rows and farmer’s carry too
I'm here lying in hospital bed . After pulling my back out yesterday on straight bar deadlift . I gonna give up deadlifts and move to trap bar . Replace barbell squats with trap also . and some lunges as a burn out . And will probably still barbell row . Good video man
Tore my hamstrings 3 times deadlifting with a straight bar, trap bar all the way for me now, it’s a great movement and really pulls on the traps/upper back.
Scott Williamson the trap bar is great but if you were continually tearing your hamstring with regular dead’s then there was a reason and you have a huge weakness somewhere. It would be wise to strengthen those hamstrings. If you use the trap bar as a bandaid and ignore the regular dead’s then you will never fix the issue.
But it’s your body so do what you want.
@Josh Northgate 29 Palms my hips are out and haveended up with a slightly short leg... I tried several ways with several PT’s, but my competitive bodybuilding years are behind me, i don’t need to squat deadlift or bench anymore, so i just do what doesn’t hurt or whatever feels natural.
Yep the dead lift puts an expiry date on your lower back and knees
@@BamOn742 no it doesn't lmfao. deadlifts are great for your lower back
Trap bar is my preferred way to get volume for the deadlift because doing more than 6 reps on a straight bar is CrossFit.
Also shrugs in a trap bar doesn’t rub me 🐔
This is true! Barbell shrugs have destroyed a lot of my shirts
That was the main reason why I switched to a trap bar - to avoid the junk being constantly smashed on shrugs. I'll try it out for Deadlifts this week.
Hows more than 6 reps on deadlift crossfit??
Amazing mate!! Good stuff
Ordered a nice trap bar last week, used one at the old gym and thought it would be great for a secondary deadlift day. Also hands down best piece of equipment for shrugs and getting some big ol succulent traps.
Heck yes!!!
Mark Rippetoe's mustache intensifies
Good
Hip Drahve...
Been contemplating adding in trap bar pulls from a defecit for more strength off the floor and higher frequency and I think this just sealed the deal
Definitely try!
Never did deadlifts in my life. I’ve only used kettlebells, but I need more weight. I’m glad I saw this video and how versatile a trap bar can be. I think it makes sense to use this rather than trying to learn traditional deadlifts. I still want to do traditional deadlifts someday, but I need to grow my legs so trap bar it is 💪🏽
For what it's worth, I love the kettlebell, but I think you'll find that unlike many other weights (well, more machines than free weights), the trap bar is a great complement to a kb workout. The Trap bar deadlift in particular, hits the posterior chain like a monster!
Awesome video man! Also, your tattoos are awesome!!!
Thanks so much
Excellent video! Also, you can go straight from squatting to pulling without taking your knee sleeves off.
Did trap bar deadlifts yesterday for the first time and it felt amazing. I have back problems and cant conventional. Definitely a grwat alternative
Thanks to some injuries I pretty much only DL on the deadlift bar. This has helped me a bit not feeling shit about it (I love DLs)
Rippetoe hates the trap bar for one reason only: it doesn't need "coaching." He even says the trap bar is an "uncoached deadlift." He said something similar about high bar squats, that it is an "uncoached squat." If a lift doesn't need to be coached, or doesn't need a lot of coaching (I would argue that there are some important technique points to consider with the high bar squat, but for the most part it is a fairly natural movement), Rippetoe and his minions of Starting Strength Certified Coaches can't make money off of it. If you want to train at a Starting Strength gym 3x a week it will cost you $275/month. You have to train with a coach and you only do the big 4 exercises: squat, deadlift, press, and bench, and for that you pay $3,300 per year. Now, I think a lifter, especially a novice lifter, can go a long way with just squat, deadlift, press, and bench. But $3,300 will buy you all the equipment you need to do squat, deadlift, press, and bench in your garage or basement.
Here I am paying 247$ a year at a gym that has a squat rack, smith manchine, 5 olympic barbells, trap bar, hack squat, loadable dumbells to go heavier, normal dumbells that go up to 70kg, 4 benches, assault bikes and everything else you would use if you were an athlete, bodybuilder or powerlifter.
There’s nothing like the full gym surrounded by like minded individuals. Before the pandemic I mean.
I put trap bar deadlifts on back day, hit a shrug after every lift 🤙
did I have a stroke or is there a bit in the middle where he says the same thing twice? from 4:25 ish I think
Nope I messed up... sorry about that.
😂😂😂 glitch in the matrix.
C’mon coach, we know it wasn’t a mess up... you were just emphasizing the point. :)
I got my first trap bar about a dozen years ago. I started using it (high handles only) for about 70% of my Deadlifts. The weights increased quickly and my regular straight bar DLs went up right along with it. Then I found an old York trap bar on Craigslist. It's longer and heavier than the standard trap bar. You can get a lot more weight on it and even use it in a rack.
Heck yes. I don't even bother with bb dls anymore. I also love it for farmers walks.
Bought the best trap bar titan fitness offers. Great bar and I haven’t looked bad since. I personally don’t think a straight bar deadlift is even worth doing because of the potential Injury factor. Just what I prefer though!
Trapbar deadlift with high handles has been my go to deadlift since I started using it, from my experience it does take much stress away from lower back, and I feel my quads and hamstrings are equally trained..definitely is a great lower body training exercise for both strength and hypertrophy training
If it doesn't stress your lower back as much (it shouldn't), then I'd recommend going with the low handles even if just sometimes. It's the same movement with a greater range of motion. The weight you'll be able to lift is a bit less but you'll be able to train that explosive start of the movement and rep it out for growing muscle.
@@HaIsKuLisnt it good to train your lower back what exercises should that be
@@axz647 do roman chair back extensions
With the point at the end about it being a pulling movement, that does depend on how one uses it. There's a squat movement pattern, and then there's a deadlift movement pattern (which also includes RDL and SLD). All can be done with a trap bar. Not the deepest of squats, but yea.
Although, you could stand on a cube, that is small enough to go up and through the centre of the trap bar... for a straight up and down squat movement pattern. That would be pretty wild.
Okay I'm going to try that! when I squat with my arms down, pretending I'm holding my trap bar (1.34" handles), the back of my fingers are 3cm off the ground. So I'm going to need some elevation here!
Although, using the low handles gets Alan Thrall to justtt above parallel with the ground, which is pretty good. But a bit further would be nice.
I use it for land mine rows
Good grip position.
Hey Joey, what brand are your training shorts? Great vid btw
Its very design friendly and convenient to align fast with human body in trap bar. In traditional deadlift you know that upper part of body specially lower back is extensively involved than any other part of body and no one can deny that ..
We got a trap bar at my gym. I can't lift as much weight with it but it's never in high demand so I can always count on it being available which is nice.
It’s also very easy to set up bands with the trap bar. Loop the bands around the handles and step on the bands that are crossing the opening. It’s a bit janky looking but and great way to get more resistance when you don’t have many plates or you have maxed out your smaller bar.
Love me some Bands!
Need to get some bands
I have York Barbell's trap bar. It's an insane $200, 80lb piece of stainless steel that has a built in jack, and the high handles aren't stupidly high.
I got one a couple of years ago from Walmart. $70. I forget weight capacity but Im an old dude so for me just fine.
I go back and forth with the trap bar lol. I am easily swayed.
One thing I will say about the trap bar deadlift- it really hammers my upper back. More than the barbell actually.
I actually did get injured on a TBDL, and I believe it's because it moved in the sagital plane. I still love the lift though. Instead of using the low handles now though, where they're in line with the weight and it makes it unstable, i use the high handles but stand on a plate. Makes the lift MUCH more stable while still having a very similar ROM as the low handles.
As long as you have trap bar in your life I’m happy
Ive een flipping the trap bar upside down to make it even harder I like it ALOT
I love the trap bar, at this time its replacing the squat and straight bar deadlift
yep
Watching this makes me want to go down and use my trap bar.
DO IT NOW
@@SzatStrength why do I feel dumb doing ohp with my trap bar? Maybe it’s just the awkwardness.
@@hubertsimpson1131 I bet it’s bc it’s super unstable. Not saying it’s a bad idea or anything but it’s just super hard to make it stable.
eric BUGEZ agrees
Kabuki strength trap bar FTW hands down best trap bar ever.
Until Elieko sues you.
Hey guys. Awesome content. Quick question though. Would it be alright to do both Trap Bar Squats (Raised Platform) and Trap Bar Deadlifts (Floor) every week? Atm, I have trap bar dead lifts in my pull days but I'm looking on adding trap bar squats on my push days for more quad focus which means I'll be basically using the hex bar in all 4 of my workouts in a week.
Trap bar is king 💪
Agree
Got a inexpensive 1 on Amazon(500lbs cap) for me and my boys to checkout. Liking g it so far
Yep, the trap bar shot my full body strength through the roof
Trap bar is great for me.
Been using my cheap little peashooter trap bar for 5 years. Would never go back to the straight bar. Deadlift sets, then farmer walks for the win. I think it's a better exercise all around for everything but powerlifting
Just used it the first time yesterday. Before I was using mainly only the sumo dead lift. Yet I think I favor the trap bar dead lift now.
I’ll try using my traps when I finish my dead lifts next time.
How is it going w the trap bar?
Trap bar deadlifts feels so right
I just got myself a trap bar and some weights because my gym doesn't have one. I prefer deadlifts with the trap bar over the straight bar. It's easier on your back, I can do shrugs, deadlifts, farmer carries... etc
The one thing I’d like to know is spinal erector development between trap and straight bar. I built most of my posterior chain with the straight bar, but I’m curious if the stimulus to the spinal erectors is more, less, or the same.
You can do calf raises too.
Did anyone else notice he put the same clip back to back in this video on accident around the 5 minute mark when talking about letting people try the trap bar if they are experiencing pain from the straight bar deadlift?
Shout out to my fellow Trap Bar Deadlift only club👍
Love my trap bar and Alan Thrall is awesome! Why is Mark Rippentoe of SS so against them?
Z press with a trap bar is amazing!
Intense
Hi sir. Will the High Handle Trap Bar Deadlift help the Conventional Deadlift, especially on the lift off-the-floor part?
Joey lookin like adult gohan with that hair
People like Mark Rippetoe shit on the trap bar but I love incorporating it into my workout routine. I also enjoy using it for farmer's walks and even calf raises!
Trap bar is great for farmers walks and other things. Nothing wrong with using to deadlift either but to say it's the best is rubbish. Zero stability at lockout! You think being all wobbly like that is better for your back?
I am a small framed lifter and i find that all the handles are a bit wide, should i be concerned about grip width? Or would I be better off just barbell deadlifting off 4-6 inch platform?
what are your thoughts on low handle vs high, Im started to progress with the trap bar but Im using high bar, should i just start early with low?
I did low handle trap bar deads after my speed squats and pulls. My god, what a difference using the low handles. I will be using one high handle day and one low handle day
Crazy right?
@@SzatStrength question Joe. How much is the custom coaching for 3 and 6 months? I went on the website but couldn't find a price
Have the Rogue trap bar. It's the boss!
Love it
I have 2 buldging disk in lower back so I don't do barbell squats anymore. I also have a bad knee knee so I been doing landmine belt squats which I think they are ok and does not bother my back or my knee, as long as my knee does not passes my toe while squatting then knee will be fine. Can I build legs with trap bar or should I just stick to belt squats. Also thinking about getting a sled to build legs?
and this one time, at trap bar camp
I go str8 dummi on the hex bar
I love trap bar deadlifts...I know the power is more centered instead of out in front making it easier to lift trap bar, but I can trap bar deadlift 515lbs pain free, whereas anytime I lift 405lbs on conventional barbell deadlift, I have back pain...trap bar is certainly a great alternative
Whatever works for you to lift makes me happy
Trap bar for my knees.
This bar is dope for shoulder presses. Seriously try them lol
Do you have to power clean the weight up?
Lol never mind I hadn’t finished the video when I posted that
I herniated my disk deadlifting with a trap bar cuz I didn’t brace and hyperextended my spine messing around and thought nothing of it so I went back to deadlifting on a straight bar and when I tried 315 it made my back pain so much worst so I stopped deadlifting for a couple months, I would deadlift every now and then after a few months but never go over 225 and last week I tried a trap bar and was able to hit 425x3 and Im definitely switching to a trap-bar before I switched to trap bar I was never able to hit 4 plates
The trapbar at my gym weighs a whopping 30 kg (66lbs)!
Fucking Killer intro - subbed!
I don't need straps I can lift heavier and nothing hurts after I do it definitely for me atleast gonna be better than the barbell.
4:22 - 5:22 is the same clip played twice in a row.
I’m still waiting for mark to autograph that bar in his gym and send it to me.
Keeeeep waiting
I agree completely! So glad to hear someone finally disagree with Mark Rippetoe! Sorry, Mark, the trap bar is very beneficial to its users!
I'm my opinion the majority of people who work out (who don't compete) wouldn't notice a major difference between using the trap bar or deadlifting conventional or sumo.
I would probably agree
Best thing about trap bar is you can train heavy and ur lower back doesn't feel exhausted for days, ie it doesn't interfere with everyday life
lol at the end...mountains
Are the Rogue high handles higher off the ground than the common smaller trap bars or about the same? I think my common one is about 13.5" from floor to top of the high handles
I have a rogue tb2, high handles centered right about 15”
Interesting about pressing a trap bar...it could increase your log press off of the shoulders
Maybe
Need to release that new program 💯
Shhhhhhhhh I’m working on it!!!
@@SzatStrength hahah my current training block is ending in 2 weeks 👀
Many bars have their pros and cons. i always felt like this one always spoke for itself. Seems I am wrong.
I have trap bar and I don't think of it as a deadlift. I use it on leg day because it's basically a squat.
I don't get why so many people have an aversion to using certain equipment. Imo unless youre lifting for a competition and not just for health use whatever equipment you want
But why high handle tho?