We recently just got a big trap bar. Meaty 30kg thing

Was thinking it might be good for back doign deadlifts with this with the neutral grip forcign the load more towards back than legs n ass from the bottom

Only fear i have is it feels like at a good weight its gonna place a c*nt of a strain on the biceps?

What this bit of kit all good for?

is a good upper body builder to be honest

key things

- strain on lower back - make sure you are tight when you lift it
- dont drop it [obvious]
- hand spacing - very key - just DONT flex your arms when lifting it [too much]

Similar to doing Suitcase lifts and I think a spot on movement so one you should try out. No really Bicep stress to be honest.

I love the trap bar- the gym I use in Cambridge has one and I make a point of training there whenever I'm back visiting my folks (went there yesterday in fact).

It puts less strain on your lower back as the weight runs 'through' your body instead of being out in front as with a barbell. A neutral grip is obviously stronger too, and like Alex says I don't think biceps are at risk, just make sure you've taken all the slack out of your arms first (common deadlifting sense).

It places stress more evenly over your legs rather than focusing on the posterior chain, so a good change from barbell deads.

Have fun, I wish I had more frequent access to one! Do you know it's defo 30kg by the way? If so then I've maybe been lifting a bit more than I'd realised.

Im sure someone went on the scales with it and it was yes. Defo more than 20 thats for sure

may try trap bar rack deadlifts

Doubt you'll need to do them in a Rack as the movement puts less load on Lower Back as Spit has already outlined so more into Hams, Glutes and Mid/Upper Back.

Thats the bit...i want to take the innitial drive with glutes and hals out of it to make it all back

I have a problem (i think) that hams and glutes are too strong for my weak back and get the weight moving and momentum going thus robbing back of a % of laod

Thats my theory anyways and my hams and ass grow good but back doesnt...plus my weak racks in comparison to floor deadlifts says so i think.

Trap bar hits the legs more and the back less. It's a squat-like kind of deadlift.
Trap bar is supposedly very nice for shrugs.

How about doign them hunched shrugs Alex T style?

You could do a nice neutral grip bent over row with it dependign on if your knees catch on the bar?

You probably wouldn't fit into the bar.
Shrugs and deadlifts, use DBs for rows. Don't reinvent the wheel - use chest support if you want to get fancy.

We have one and I load it with about 100kg and get some sets of 10 plus reps out .
Love it as the strain on my back in minimal . Its more of a squatting movement when I use it .

Can you grind down your 30kg bar so you can lift it Rab ??

Gym-pig wrote:We have one and I load it with about 100kg and get some sets of 10 plus reps out .
Love it as the strain on my back in minimal . Its more of a squatting movement when I use it .

Can you grind down your 30kg bar so you can lift it Rab ??

Say what? You still incline pressing more than you can squat you Bench monkey?

Thought so!

Shut it