First off, a Trap Bar is a patented design by Al Gerard that looks like this:


As no-one else can legally use the name "Trap Bar", other manufacturers called it a "Shrug Bar", which more often than not looks like this:


This was news to me when I was researching so I thought I'd share

Anyway, I'm going to get my father-in-law to make me one.
I've found a few dimension drawings such as: example 1, example 2, and example 3. I'm sure there are a few others but that's good enough for now.

The distance between the two handles seems to be 25" (from handle centre to handle centre). I shall be keeping to that "standard". As far as the actual look/design I'm not overly bothered; whatever is easiest and yet strongest for my father-in-law to do I guess.

The aim of this post is to get a few ideas about some questions I have; most esp from those that use / have used one.

Firstly, I will be wanting two handle heights. As in the second pic above. That will allow my clients, esp beginners, to learn the deadlift technique easier. Plus it allows variation for me.

I thought about maybe making the "easier" (higher) side a thicker grip, but I can do that with Fat Gripz; plus it kinda defeats the purpose of the bar imo.

One thing I was wondering is whether to bother to make it long enough to fit in a standard rack/cage? As in, same length as a standard Olympic Barbell (7ft). Thoughts? I suppose it will allow rack/partial movements. You could also potentially use it on a bench, but I doubt the lifters head would remain intact!

Anything else I should think about? Nice to haves? I was thinking of making the sleeves fairly long to allow a good amount of weight to be added. If it could handle 600lb (270kg) then that would do me for sure (lmao) and probably most athletes I'll work with (since 1RMs would not be used that often and we're after explosive fast lifting).

TIA

I dont use anywhere as much weight as some ...

The one I use has only one set of handles and they are quite long . Too long really as if you dont get your hands in the same place on each side the bar wobbles .

Im not sure how a 7ft bar would work - good for shrugs but wouldnt like to deadlift with it as I would think it would be awkward .

We have a shug bar mate. If you want some help seeing it in action, or how it sits on a rack then let me know and ill take some snaps of me with a bare arse doing so.

Even if just to see a standard sized guy (me) lifting it with the dimensions involved

If you want to do partial reps, you can do them off of plates or tires if you're in a garage gym.

Rilla wrote:If you want to do partial reps, you can do them off of plates or tires if you're in a garage gym.

Yeah, I wouldn't worry about making it wide enough to fit a power rack- it'll just end up unwieldy.


One thought: if you were to set the 'flat' handles about two inches inboard of the raised one, you could effectively have three starting positions- flat, raised, and dropped (if you invert the bar). Not sure whether that would work in reality or affect the structural integrity of the bar, mind.

Would be fun to OH Press with

Alex wrote:Would be fun to OH Press with

A bitch to get into position though.

Thanks Rab & GP.

Rilla wrote:If you want to do partial reps, you can do them off of plates or tires if you're in a garage gym.

Yeah, sure. It was just a thought since it's going to be made then is it worth doing it this long.But as Spit says I also think it'll become too large really, so I'm scrap that idea.

Must be my cold-filled fuzzy head Spit, but I can't see the 3 positions in my head.

Obviously it can be used as a shrugging bar and I had thought about OH pressing with it, and also thought, like Rilla, that it would be a bitch to get into position.

Anyone do Farmer's Walks with these bars?

Using a hammer grip and having the plates on blocks so the bar clears the floor would be one way I guess but a bit of a faff.

You have the standard handles and the raised handles, if you flip the bar over the raises handles become lowered. Only issue is the standard handles getting in the way.

Go with example 2, pretty much all the info you need is there and it is mechanically more resistant than example 3.

Scott

- Are you going to knurl the handles for grip?
- I would make the ends longer for more weight without a doubt
- assume your guy will work out the load and the joint stress figures
- make dips in the grip for fingers / palm placing?
- you could be REALLY fancy and make the handles movable [+lockable]

Rilla wrote:You have the standard handles and the raised handles, if you flip the bar over the raises handles become lowered. Only issue is the standard handles getting in the way.

Right, I got you now. Just means making one set of handles wider.

@Tar: yeah, example 2 to me looks good. And my father-in-law will appreciate the detailed drawing.

@KP:
- Are you going to knurl the handles for grip? - father-in-law has a knurling machine. If that doesn't work then I have a bent barbell that we'll use for parts

- I would make the ends longer for more weight without a doubt - yup, agree

- assume your guy will work out the load and the joint stress figures - he should do, he was the boss Oil-Rig engineer for many years.

- make dips in the grip for fingers / palm placing? - nah, I hate that kind of stuff. Straight bars ftw

- you could be REALLY fancy and make the handles movable [+lockable] - yeah, thought about that. Seen one where you can change the handle to either standard width or fat by flipping and locking it. But I think I'll just use the Fat Gripz for fat grip work if I want to.

Video of a we guy Nic at my gym deadlifting with the shrug bar

http://www.facebook.com/video/video.php ... 8184587221#!/video/?of=100000381222810

I'm not on facebook (yet)