20+ Exercises You Can Do With a Hex / Trap Bar
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- Опубліковано 16 вер 2024
- I've been loving this @BELLSOFSTEEL open trap bar, so I wanted to show it off to you all and also share with you 20 exercises (22, to be exact) that you can do with a trap bar at home. These bars are super versatile and they do much more than just work the traps!
Let me know if you have any questions at all. I'll link everything below and provide some timestamps for you to jump around...
Equipment Referenced:
Bells of Steel Open Trap Bar (the one used in this video): www.bellsofste...
Rackable Version With Longer Sleeves (more expensive version): www.bellsofste...
Basic Hex Bar from Titan (cheapest option): titan-fitness....
Bells of Steel Pulley Tower (I have 2): www.bellsofste...
Timestamps:
0:15- Open Trap Bar Review
2:50- Traditional Deadlifts
4:14- Romanian Deadlifts
4:43- Stiff-Legged Deadlifts
5:49- Single Leg Deadlifts
6:25- Split Squats
6:49- Step Ups
7:25- Lunges
8:01- Front Squats
9:03- Shrugs
9:54- Farmer Walk
10:35- Suitcase Carry
11:37- Shoulder Press
12:11- Front Raises
12:42- Bench Press
13:32- Pushups
14:31- Bent Over Rows
15:13- Pendlay Row
16:08- Chest Supported Rows
16:56- Inverted Rows
17:27- Rack Pulls
19:08- Hammer Curls
19:36- Tricep Extensions
Let me know if you have any questions and I'll do my best to help! And be sure to check the other home gym videos I have on my channel for more tips and reviews.
All the very best good sir in growing your channel. Thank you for the information.
The last one for triceps was great. Thanks
As always, a great video on the comprehensive nature that our equipment allows! I will definitely try the chest supported rows, shoulder presses, and hammer curls.
I'm starting my home gym soon your videos are helping a lot man appreciate it!!
Love it! Happy to help
Nice, cheers.
My bar looks same as yours. Not sure you demonstrated these ?... I use mine as a cambered / safety squat bar. Rack the bar and and ser the closed side of the over your shoulders like when straight bar back squatting. Unrack and Stand up so the open side hangs down near the hips. Have the high handles facing forwards so your can grip them to keep the bar balanced . Probably easier I'd your not too broad shouldered tho. This feels very different to a straight bar squat. Could use it this way on single leg work too if don't wanna hold the trap bar hanging by handles as usual
Also zercher squats with the closed end over your crooked elbows, open end hanging. Can try this from a rack or from the floor with the bar stood on its feet.
Id try with no weight to start to see how the bar balances when its used like safey squat bar, and test with a little more weight bcos the bars balance isnt what your used to.
I'll watch the exercises another time. Got too distracted by the handsomeness and amazing bod.
😂 I’ll take it
👍
is shoulder press comfortable if you hold the bar in the same place you did tricep extensions?
That portion of the bar doesn't go wide enough to give you a quality press overhead. You can hold the underside of the handles, but that wouldn't give you any benefit over holding the handles themselves
He talks too much. Just show us the exercise
How does the trap bar OHP compare to the lever arm OHP? Do tou have an opinion on this comparison?