3 trap bar workouts to increase strength and endurance.

You may not know the man by name, but you've undoubtedly seen celebrity trainer Don Saladino's work on the big screen.

Saladino is responsible for creating virtually every strong body in the Marvel Cinematic Universe, with a client roster including names like Ryan Reynolds, Sebastian Stan, Scarlett Johansson, Jake Gyllenhaal and David Harbour.

When it comes to building a superhero body, few are better qualified to give advice than Saladino.

So we reached out to the hero creator for his tips on gaining MCU-worthy muscle size, and he mentioned that deadlifting, specifically with a trap bar, is one of the tools he usually turns to in his training.

"This is one exercise that really has a lot of success," he says. "You're training your lower body, upper back and lats, core strength, not to mention your glutes, legs and grip strength."

As for why Saladino likes this apparatus—a hexagonal piece of iron that an athlete uses to lift a barbell while standing in its center—he gives two reasons.

This bar has high handles, which Saladino says allows a lifter with limited mobility to get into a safe deadlift position compared to a conventional barbell deadlift lever, which is closer to the floor and requires a greater range of motion.

The weight of the weight is centered. If you have a stock rod loaded in front of you, which Saladino says will "pull you forward." When working with a trap bar, where the handles are on the side, the athlete's torso is held in a more balanced position and, as a rule, is stronger for lifting the weight.

Complete the three workouts below in one upper body session, plus a few additional exercises here that you can add to your program to build muscle and improve your physique.

Benefits of exercise

Why a trap neck? Everything is very simple. Firstly, because the body of athletes very quickly gets used to the technique of simple exercises, be it a deadlift, a T-bar row, or a bent-over barbell row. Therefore, the trap bar row allows you to shock the muscles. This, in turn, changes the angles of work, and, as a result, the involvement of deep muscles, which leads not only to an increase in functional strength, but also to a significant increase in terms of muscle fiber volume.

Secondly, unlike the previously mentioned exercises, the trap bar row is a more natural exercise for the body. And from this it follows:

• less traumatic;
• more natural range of motion;
• the ability to use more weight in loads.

In turn, this leads to an increase in load, stimulation of muscle fiber anabolism, and a decrease in catabolic processes, which makes the exercise irreplaceable.

And, perhaps, the most important thing is a change in the accent load. The trap bar row almost completely eliminates the latissimus dorsi muscles from the exercise. Instead, part of the load is absorbed by the small trapezius, which is especially important for athletes who do not train the upper back with isolation exercises.

Main types of deadlift

There are four types of deadlift:

1. Weightlifting, which is called classical;
2. "Sumo" or elevator room;
3. Romanian, called “dead”;
4. With the trap bar raised.

Each design option has its own characteristics and differences from other types of traction.

Performed with feet shoulder-width apart, it is ideal for those working on building an athletic, beautiful physique. The technique allows you to maximally work out all the muscles involved in the exercise, promotes growth and increase in their volume.

In extreme strength and triathlon (powerlifting), the usual deadlift - classical - is the main discipline. Those involved in bodybuilding and fitness include exercise in training to develop various muscle groups of the back.

Ideal for powerlifting athletes. The “lifter” technique involves standing with your legs wide apart. Due to this, there is a significant reduction in the amplitude of movement. This allows the athlete to lift the maximum possible weight.

Performed with straight or slightly bent knees. The position of the knee joints is determined by the anatomical characteristics of the athlete performing the deadlift. The features of the stance while lifting weights allow you to make the Romanian deadlift more targeted than the classic one.

It is aimed at working the back of the thigh, and the load on the long back muscles is significantly reduced. In fitness and bodybuilding, “dead” deadlifts are included in training for working out the hamstrings.

Heavy lifters and powerlifters do not include the exercise in their training. This is due to the fact that a stance with legs straight or slightly bent at the knees does not allow you to lift the maximum weight.

With trap bar

A special feature of this type of deadlift is the use of a trap bar. It has a neck in the shape of a hexagonal frame on which the handles are located parallel. This type of barbell is ideal for those involved in bodybuilding or fitness.

A trap bar is safer than a sports equipment with a straight bar. Its use minimizes the load on the lumbar region. An exercise with a trap bar can be an excellent replacement for classic squats if, due to injuries, it is not possible to squat with a regular barbell on your shoulders.

Deadlifts with a trap bar are not suitable for strength athletes. It is not advisable to include it in training. In competitions, deadlifts are performed with a classic barbell that has a straight bar.

Contraindications and harm

Deadlifts with a trap bar have specific contraindications that are typical for all types of axial spinal load.

• the presence of kyphotic or lordonous curvature of the spine;
• dystrophy of the muscular corset of the back;
• asymmetry in the development of the latissimus and rhomboid muscles of the back;
• the presence of specific bone diseases;
• presence of intervertebral hernia;
• pinched lumbar nerve;
• problems with the abdominal muscles;
• gastrointestinal diseases;
• high blood pressure.

Otherwise, this exercise is as safe as possible, has the most natural technique of execution, and, therefore, cannot cause severe harm to the body.

Among all types of deadlifts, working with a trap bar is the least traumatic for the lumbar region, due to the distribution of weight laterally between the body, and not in front or behind.

Deadlift value

For security forces, exercise is an integral part of training. For those who work on building an athletic body, its role is overrated. This is confirmed by the fact that it is impossible to achieve a spectacular look for the back without targeted work on the latissimus (major) muscles. When performing barbell rows from a standing position, they experience exclusively static, but not active load.

Bent-over barbell rows and wide pull-ups give a completely different effect. Both exercises are aimed at “building up” the thickness and width of the back. Bent over rows also place a high static load on the back extensors. The classic deadlift should be considered an auxiliary, but not the main exercise for a bodybuilder.

A full-fledged training for working the back muscles must include rowing and bent-over barbell pull-ups. The deadlift should be performed only after working the latissimus muscles. The degree of load exerted by the deadlift, if you focus on performing only this exercise, taking it as the main one, will not be enough. This will not achieve the main goal for every bodybuilder - to have an impressive back.

This is not a new thing in the world of strength sports, but for some reason it is undeservedly unpopular among those who staff gyms. We have very few clubs in Yekaterinburg that have such a wonderful equipment. Therefore, I would like to talk a little about it so that fans of strength sports have more options and opportunities for training.

The version with a trap bar greatly simplifies the technique of performing this movement, since the hands occupy a more natural position, and there is no need to “go around the knees.” As a result of improved movement geometry, the negative load on the back is reduced and it becomes possible to do more repetitions or increase the working weight.

This advantage can greatly make life easier for people whose anthropometric data does not allow them to maintain ideal technique on a straight bar. And everyone else who does not plan to compete in powerlifting, I think, will appreciate the benefits of this movement, especially beginners, who will find it much easier to master the deadlift with a trap bar.

Continuing the conversation about deadlifts, it is worth noting that by changing the angles in the knee and hip joints, you can vary the load between the quadriceps and lower back. If you keep your back as vertical as possible and bend your knee joint more strongly, you will get an excellent version of parallel squats, which can become a full-fledged exercise for the legs, especially for those who are advised to reduce the axial load on the spine.

And the opposite situation: if you keep the knee joint almost straightened and tilt your back more forward, this will already be a straight-legged deadlift.

So, if you replace the usual straight bar with a trap bar in this exercise, the exercise will become more convenient, since it will be much easier to maintain the starting position, the load on the lower back will be reduced, and the development of the target muscles will increase significantly!

Not all clients succeed in bringing the target muscles (the latissimus and teres major) to the point of burning with a straight bar, whereas on a trap bar the majority reach failure from the back, not the arms! And just like with traction, by varying the angle of inclination of the body, you can shift the load: the more vertical the body is, the higher the load goes, from the latissimus to the teres major and infraspinatus and then to the trapezius and rear deltoid.

Basic exercises, including deadlifts, can increase muscle mass and increase leg strength. But due to the many nuances in the technique, the elements are difficult for beginner athletes to master. Beginners often do not have developed hip and back muscles, which also makes it difficult and increases the risk of injury.

To safely perform basic exercises (deadlifts, squats), a trap bar was developed. The projectile is a frame welded in the form of a rhombus or hexagon. There are stops for pancakes on both sides, and two parallel handles are located inside.

Anatomical map

The deadlift with a trap bar is a basic multi-joint exercise; let’s take a closer look at what muscles it uses:

As you can see from the map, this is a multi-joint exercise.

Deadlift with trap bar

In this article we will try to talk about all the nuances of such, without exaggeration, an iconic exercise as the deadlift. Surely everyone who is at least somehow connected with iron, or has been connected, knows about it first-hand. Before you start practicing, you need to learn how to do deadlifts correctly.

It would seem that what else can be written about deadlift? The Internet is literally replete with detailed information. But it’s all kind of formulaic and monotonous. Like, deadlifting is the most powerful tool in building your athletic physique; without it, you won’t grow anything, and so on. Let's try to find the truth.

Theory first

Whether we like it or not, we need to start with a boring theory, of which the Internet is full. The deadlift is a multi-joint (basic) pulling exercise that is performed with dumbbells, a barbell or a kettlebell and uses about 75% of all human muscles.

In this case, only three muscles work actively, to a greater or lesser extent: the back extensors, the biceps femoris and the buttocks. The remaining muscles experience, to one degree or another, a static load.

These are the quadriceps, lats, biceps, triceps, trapezius, calf muscles, abdominal muscles, and of course the forearms.

Now directly about how to properly perform deadlifts with a barbell.

Initial position:

• Stand close to the barbell. Place your feet shoulder-width apart, parallel to each other. In this case, the socks should stick out slightly forward beyond the barbell.
• The gaze is directed upward. The back is straight. The shoulder blades are retracted.
• Keeping your back straight, bend your knees and grab the bar with a straight grip slightly wider than your shoulders.

Technique:

• Take a deep breath.
• As you exhale, lift the barbell with a smooth movement, straightening both your torso and legs.
• Then, smoothly start moving the bar back down. The bar should move strictly vertically along the shins. The shoulder blades remain retracted and the back is straight.
• After the bar passes the line of your knees, squat down and touch the weights to the floor.

Recommendations

The most optimal number of repetitions in this exercise in one approach is 6-8 in an ideal execution technique (very smoothly, no jerks in any phase of the exercise). The main thing is to perform the deadlift correctly, and only then everything else.

It is forbidden to round your back! If you can't keep your back flat and arched throughout all the repetitions, then you've taken too much weight and need to reduce it.

Also, to avoid injury, it is strongly recommended to use a special belt.

For beginners and especially girls, deadlifts with dumbbells are more suitable. Its advantage is that you can use less weight, and also place the dumbbells on the sides, thereby leveling the center of gravity. The requirements for performance technology do not change.

Main types

We were talking about the classic deadlift, but it has several options. The following types of deadlift are distinguished:

1. Classical (weightlifting);
2. Sumo-style deadlift (lifter);
3. Dead (aka Romanian);
4. Trap bar row.

Classical

If your goal is to build a beautiful, athletic physique, then it is best to use a shoulder-width stance.

This technique of performing deadlifts helps to work out all the muscles involved in the work in full amplitude, which will create the most positive conditions for their hypertrophy (growth and subsequent increase in volume).

The classic version of the deadlift is one of the main disciplines in powerlifting (powerlifting) and extreme strength. In bodybuilding and fitness, it is used primarily as a workout for the back muscles and is considered the main exercise for this muscle group.

Read more: Pull-ups with an elastic band exercise technique how to choose an expander for the horizontal bar

"Sumo"

If you are a powerlifter, the best way to lift maximum weight is to use a very wide stance. This embodiment is a “sumo” or “lifter” deadlift. This positioning of the legs helps to take on as much weight as possible, since the range of motion is significantly reduced. But not all “lifters” use this option.

Romanian

A fairly common deadlift variation is the Romanian deadlift (aka deadlift). This is an execution option in which the legs at the knee joint do not bend or bend slightly due to the anatomical characteristics of the person performing this exercise.

This is a more targeted exercise than a regular deadlift. It is considered one of the most important exercises for the back of the thigh, since the back extensors in this version receive significantly less load compared to the “classic”.

Advice

Typically, people who are involved in bodybuilding or fitness perform it on leg day, as an exercise to work the hamstrings.

The stiff legged deadlift is not used in powerlifting due to the limited amount of weight used in the exercise as it is a less basic exercise.

Trap bar row

A very interesting version of the deadlift is the trap bar pull. The design of the trap bar is very unique and consists of a hexagonal frame with parallel handles. This is a great option for those involved in bodybuilding or fitness.

Deadlifts using a trap bar are less traumatic than deadlifts with a barbell, since the load on the lower back is minimal. It can be a replacement for classic squats for those who cannot perform a squat with a barbell on their shoulders due to injuries.

Naturally, it is not recommended for “lifters” and other strength athletes, since in competitions deadlifts are performed only with a straight bar.

Bar grip

The most common, especially among amateurs and beginners, is a straight grip. It puts maximum load on the forearms, thereby training grip strength. But to prevent the hand from unclenching when using heavy weights, athletes use auxiliary equipment, for example, deadlift straps, and also use other types of grips.

To lift heavy weights, and most often among professionals, a “mixed grip” is used, that is, a mixed grip, when one hand is directed with the palm towards you, and the other away from you.

This method greatly reduces the likelihood of the bar slipping out of your hands.

The “lock” or “weightlifter” grip differs in that the thumbs are pinched between the other fingers and the barbell, acting in a similar way to straps. Often this grip causes pain, so it is rarely used.

Let's talk about the importance of deadlifts for those who are building a beautiful body. If this exercise is indispensable for all “siloviki”, since it is one of the main disciplines, then in bodybuilding its role is too exaggerated. The classic deadlift is called the main exercise for the back muscles, but this is not at all true.

Here you need to take into account that bodybuilding is a sport where all muscle groups are worked out quite precisely. The main goal in bodybuilding in terms of developing the back muscles is to increase their width and thickness.

This role falls on bent-over barbell rows and wide pull-ups. And the back extensors also receive a very large static load when performing bent-over barbell rows.

Pull-ups and bent-over barbell rows are also multi-joint basic exercises, but they work the back muscles more specifically. Therefore, in your training, deadlifts should be performed only after thoroughly working out the latissimus, since these are the main muscles of the back, which the deadlift loads only statically, and this is not enough for the impressive appearance of your back.

The deadlift is one of the most effective compound exercises performed in strength training. It promotes rapid muscle growth and overall development of body endurance. A trap bar differs from a regular bar in one advantage: its design features allow the athlete to bend his legs much more strongly, due to which the muscles being worked are well loaded. This exercise with a frame barbell is aimed at developing:

• back muscles: latissimus,
• diamond-shaped
• trapezoidal,
• lumbar muscles;

The work also involves the hip, ankle and knee joints, the junction of the pelvis and the spine. Thus, the diamond-shaped barbell significantly reduces the likelihood of injury and helps athletes develop endurance and strength. Thanks to this, in the future they will be able to do deadlifts without extra effort using a straight barbell.

Execution technique

The trap bar row has a very simple technique, but it is still necessary to follow the rules of execution in order to increase efficiency and reduce the risk of injury.

1. First you need to load the bar. Weight selection is carried out depending on the performance in the deadlift. Typically, the working weight for beginners is 30% of the maximum possible in classical exercises.
2. Next you need to go inside the bar.
3. The position of the legs should be as follows: the toes are slightly turned inward, the legs themselves stand slightly wider than the shoulders, almost on the border with the internal levers of the bar.
4. You need to take your hands as narrowly as possible, but do not bring them together. The width of the grip relative to the center of the bar is the same as in the barbell row to the chin.
5. Next, you need to squat down slightly, so that the stretch allows you to grab the barbell with your legs as straight as possible, and bend.
6. The movement is carried out at the elbow joint. Those. you need to fix your hands as tightly as possible in order to level the load on the biceps and forearms.
7. From the deflection state, you need to slowly straighten the body, slightly moving your shoulder blades back.
8. Having pulled out the body, you need to strengthen the deflection.
9. At the top point of the movement, linger a little, and then begin a smooth descent.

Due to the nature of the load, deadlifts with a trap bar are performed not with a full inhalation, but with a half-inhalation. This reduces pressure on the head and diaphragm, allowing you to lift more weight.

Bent-over row with trap bar

The classic deadlift technique involves holding the bar in front of you. Accordingly, the grip of the palms is straight. In this position, the load created by the projectile shifts forward, which increases tension in the lumbar region. Therefore, beginners and people with weak backs are not recommended to perform this exercise.

The second advantage of the trap bar is the creation of an unusual load. An athlete's muscles quickly adapt to monotonous exercises, even basic ones. Therefore, professional athletes recommend updating the training program every 4-6 months.

Using a trap bar allows you to change the usual angle of impact on the body, which “shocks” the muscle fibers and stimulates them to grow. The athlete gets the opportunity to perform basic strength elements, without the need to radically change the training plan and increase intensity.

Due to the closed design of the apparatus, the athlete can lower the body in only one position. This means that deadlifts and squats with a trap bar have the same technique. Therefore, the exercise is called differently.

When performing deadlifts with a trap bar, the main load is taken on by the quadriceps and buttocks. The back extensors, rhomboids, scapular muscles, and trapezius stabilize the body. The abdominal muscles and forearms are indirectly worked out.

Execution technique

Most athletes who used the trap bar noted that it became easier with this apparatus. Due to their design and the way they were held, they could lift much heavier weights.

Let's look at the exercise technique:

1. Place the weights on the supports and step inside the frame.
2. Place your feet at shoulder level and turn your toes slightly outward.
3. Sit down and firmly grasp the parallel handles.
4. Stand up straight, holding the barbell with straight arms.
5. Straighten your shoulders, raise your head.
6. While inhaling slowly, simultaneously move your pelvis back and bend your legs.
7. When the pancakes touch the floor, exhale and rise.
8. At the top, straighten up completely and pause for a second before the next repetition.

The technique, as we see, is simple. Now let’s look at the small nuances and recommendations to make the exercise as productive and safe as possible:

• Deadlift is a basic element. Therefore, it should be performed at the beginning of strength training.
• Be sure to warm up. Warm up your muscles with light cardio (5-7 minutes) and weightless squats.
• Before strength sets, do 1-2 sets without weights to find a comfortable hand position.
• Pull the trap bar on the rubberized surface of the gym. This will help reduce the noise impact from the pancakes touching the floor.
• Wear weights. A flat, wide sole and a small heel will help keep your body balanced.
• Don't allow "beating". The sharp, shock braking of a projectile on the floor has a bad effect on the joints of the hands.
• Avoid bringing your knees inward. If this happens involuntarily, reduce the weight of the barbell.
• Make sure your lower back remains arched. Otherwise, the dangerous load on the lower back will increase.
• Don't sit too low. The pelvis should always remain slightly above the knee joints.
• Keep your gaze 45° to the ceiling. This will help keep your back arched and your shoulder blades retracted.
• Control all movements. It is unacceptable to “throw” the body down. The positive and negative phases should be uniform.
• Use supporting accessories: wrist straps, elastic knee wraps, weightlifting belt.
• To increase strength, perform 3-4 sets of 8-10 reps.

Contraindications

It is prohibited to pull a trap bar if you have the following diseases and conditions:

• pathology of bone tissue;
• intervertebral hernia;
• kyphotic and lordotic curvature of the spine;
• bruises, back sprains;
• damage to the meniscus of the knee joint;
• shoulder injuries;
• high blood pressure;
• recovery period after surgery.

In any case, if you have any diseases, we recommend that you consult a doctor.

Deadlifts and squats develop the legs, buttocks and lower back. But there is an exercise that allows you to train your upper body - bent-over trap bar rows. The element qualitatively loads the latissimus dorsi muscles, trapezius, scapular muscles, biceps of the arms, and rear deltas.

The exercise simulates training with a T-bar or bent over straight bar row. The main difference is the parallel position of the palms. This grip is comfortable and natural. Therefore, using a trap bar allows the athlete to focus on working the latissimus dorsi muscles, as well as lift more weight.

1. Stand in the frame, grab the handles, and straighten up.
2. Place your feet narrower than your shoulders, approximately hip-width apart.
3. Bend forward 40–45° and bend your lower back down as much as possible.
4. Hold the projectile with straight arms.
5. Pull your butt back slightly and bend your knees slightly.
6. Exhale, pull the barbell to your chest.
7. As you inhale, lower the bar to the starting position.

• The bent over trap bar row is a basic exercise. Perform it at the beginning of a strength training session on the back.
• Before your main sets, do 1-2 warm-up sets without weights to warm up your arm joints.
• Don't spread your elbows wide, pull them close to your sides. This will allow maximum load on the latissimus muscles.
• At the top point, squeeze your shoulder blades together and tighten your back muscles. Stay in this position for 1-2 seconds.
• In the lower position, do not fully extend your elbows. Otherwise, the dangerous load on the joints will increase.
• Keep your head straight and look forward to maintain an arch in your back.
• Avoid "rounding" the spine. If this happens involuntarily, reduce the weight of the barbell.
• Perform the exercise evenly. Avoid jerking movements on yourself.
• To properly work out the back muscles, you should do 3-4 sets of 8-12 repetitions.
• To securely hold the projectile, use wrist straps.

If you are a beginner athlete, most likely your muscles and ligaments are not yet ready for heavy basic elements. But without strength training, you won’t be able to build muscle mass. Therefore, we recommend including exercises using a trap bar in your training plan.

The equipment will help strengthen the muscles, move the initial results off the “dead” point and prepare for classic squats and deadlifts.

Representing a diamond-shaped metal frame, the trap bar consists of 2 welded pipes. During training with it, one of the pipes will pass in front of the athlete, and the other will pass behind. This apparatus is an excellent tool for performing deadlifts. It is ideal for preparing athletes for straight barbell work.

Exercises with a frame bar can significantly reduce the load on the lower back, as it gives athletes the opportunity to keep their arms in the correct and comfortable position. Thanks to this, anyone practicing will achieve maximum effect, and problems with the technique of performing the exercise will be minimized.

The trap bar is equipped with grip handles that are located parallel to each other. The distance between them is usually 560-610 mm. The design of the frame neck is made in such a way that it allows you to grab it not from the front, but from the side handles. Such a grip does not allow the practitioner to carry the working weight forward.

If an athlete wants to maximally load the leg muscles, they should perform deadlifts while standing on a platform 2.5 to 5 cm high. However, when using a diamond-shaped bar, it is necessary to ensure that the exercise is performed correctly, for example, the lower part of the practitioner’s back should be flat.

It is worth noting that this projectile is made in such a way that if you take the handles with the wrong grip, it will tilt, leading to the appearance of a dangerous torque. The athlete's hands should be strictly centered on the handles so that the barbell frame is parallel to the floor. Only by observing absolute symmetry of the placement of the hands will the athlete achieve high results.

Read more: How to pump up abs for girls and men at home - effective exercises

– a young and very specific sport. Above the increase in strength indicators, which is typical for, CrossFit puts an increase in strength endurance. Against beautiful muscles, which are important for bodybuilding, functionality is important in CrossFit. And it is for the development of functionality that exercises are used that are rarely used in previously described sports. For example, instead of classic deadlifts, CrossFit uses trap bar deadlifts.

Basic exercises—barbell squats and deadlifts—gain an increase in muscle mass and increase leg strength. But due to the many nuances in the technique, the elements are difficult for beginner athletes to master. Beginners often do not have developed hip and back muscles, which also makes strength training difficult and increases the risk of injury.

conclusions

The trap bar row is an excellent, proven exercise in CrossFit. If your gym has a Ttap bar, use it exclusively, replacing it. So, you will work your back muscles much deeper, and most importantly, you will increase the actual performance of the muscles and will be able to lift large packages without the risk of spinal injury or breaking your back.

Today, this exercise is increasingly included in large CrossFit complexes, replacing several complex and isolating exercises at once. And this makes it indispensable not only for achieving the best sports results, but also in the case when it is necessary to perform a full body workout in circuit training in a limited time.

Read more:

1. Deadlift exercise The shocking truth
2. Barbell row on straight legs. Effective technique
3. T-bar row exercise options and technique video
4. Barbell bar - what it is, how much it weighs, diameter, length, types