Trap Bar

trap barThe Trap Bar, also commonly called the Hex bar, Shrug Bar, and Hip Bar is the answer to many weights trainees who simply struggle to perform the Squat.

The author has had problems for years trying to perform the Squat, many of us are simply not of the right body shape to perform it. Train in safety, and with a minimal risk of back pain or damage by using the Trap Bar to perform deadlifts for some amazing results. Follow a good diet plan as well, like at Lean Ape, and look great naked! The best results will come from both proper nutrition and hard training, both for men and women.

Trap Bar Deadlifts

Rather than risk lower back injury because of an awkward plane of movement any trainee should seriously consider either using the trap bar or the Hex bar with the raised handles.

If you think you won’t get an intense workout then think again.

If you suffer from back pain but want to weight train then first allow yourself to totally recover. Perform stretching to help ease back pain, and use Trigger Point Therapy and a backnobber to get yourself back in to great and pain free condition.

The beauty of the trap bar is that we can train with a much more natural plane of movement. We are also not putting such incredible downward pressure on our spines. We keep a much straighter back so do not run the risk of lower back injury, and sciatica sufferers will be pleased to know that as we are strengthening our lower backs with trap bar deadlifts we are setting ourselves up for a much more pleasant and pain free future.

Trap Bar Deadlift Routine

If you want to gain massive amounts of lower and upper body strength and pack on the muscle then try the following routine.

  • Trap bar deadlifts 2 sets of 15 reps
  • Chin up 2 sets of 12 reps
  • Shoulder press 2 sets of 12 reps
  • Bench press 2 sets of 12 reps
  • Barbell curls 2 sets of 12 reps

Perform for a month in the following manner once you are totally free of pain and have given yourself a number of weeks to build up intensity and consolidate your strength and recovery. Learn about Insulin sensitivity to maximize your muscle gain by eating at the right times, and eating carbohydrates and protein after a workout, and you have a very sound program indeed. See http://www.leanape.com/100-steps-to-your-perfect-body for all manner of great tips on looking amazing, and combining strength training with weight loss.

Perform trap bar deadlifts with a weight that is at least 30% more than you are normally used to. You will be taking at least 2 seconds rest between each rep in the top position. By the end of the first set you will be so tired that you will not believe it.

After 2 sets rest until you have recovered slightly then perform the remaining routine with each set going to positive failure and with full intensity. Repeat the routine no more than twice a week for a month, then ease back on the intensity and weights for a period of 2 to 3 weeks then build back up to a new max in each exercise. You should also be adding weight to the bar on all exercises at least once a week during the month long intense program, If you cannot do this then eat more and rest and sleep more.

Watch yourself grow!

This is only for those that have taken the time and care to ensure that they have totally recovered from any back pain and have been training with weights for some time and ensure that you NEVER under any circumstances use anything but impeccable form. Even the trap bar can cause injury if used in an in-appropriate way.

This entry was posted in Strength Training and tagged , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *