Trap bar weight is a great weight lifting exercise for beginners and athlete alike due to its variety of benefits, which we will discuss in the latter part. Although Trap Bar is quite underrated but believe me when I say that it’s a ‘worth it’ addition to your routine as well as fitness accessories. Let’s find out why it is so.
Trap bar weight:
Trap bar or called it Hex Bar, both are the same thing. The reason it’s called Trap Bar because of the trapezius muscles they emphasize on otherwise, it’s originally known as Hex Bar because it’s hexagonal or diamond-shaped weight lifting equipment designed to safely practise weight lifting. Trap Bar was by invented by a power lift enthusiasts, Al Gerard to lower the risks of back injury and encourage weight lifting in a safe manner. If the risks of injuries are lowered than people would want to take up the sport and practice it without any worries. Not to mention the benefits they will harvest from practising it!
There are three types of Trap Bar weight:
– The extra-large (XL) hex bar – 55lbs
– The conventional hex bar – 30 lbs
– The Gerard hex bar – 45 lbs
How to perform Trap bar weight:
Now that you are interested in Trap Bar exercise, let’s have a step by step on how to perform one! Step by step guide on how to perform Trap bar weight is listed below:
– Load the Hex bar with weights that you think you will be able to withhold. If a beginner, try to do with less weight like the Conventional Hex Bar weight which is just 30 lbs.
– Now that you have loaded the weights, position yourself in the middle of the Hex Bar with feet slightly apart about shoulder-width or so.
– Keeping the position as instructed, grab the handles of the Hex bar and start to pull it with back straight. Try to maintain a straight back along with the instructed posture for compromisation of posture will increase the risk of injury.
– Once you have lifted the weights slightly, keep your back and trunk straight, knees slightly bent and your hips lowered.
– Now try to lift the weight all the way up with your lower back muscles, quads and hamstrings with your back, head and eyes straight.
– Now slowly bring the Hex bar back to its original position.
Once you get the hang of the position, you can gradually add more weights to the Hex bar and start practising the same. But make sure that you are perfectly comfortable with the instructed position or you might injure yourself very badly.
Benefits of Trap bar Weight:
Now let’s take a look at the boon side of the Trap bar. That right, the benefit of Trap Bar. Following are the benefits of Trap Bar;
– Trap Bar helps to develop the basic muscle mass and strength required for any kind of pull or push action. Therefore, if practice regularly Trap Bar deadlift makes your muscles strong enough to pull even heavier loads.
– Trap Bar deadlift is a great sport to practice especially for Olympic Weightlifters who lack in fundamental strength needed for Weightlifting. Although, Trap Bar cannot replace neat and snatch deadlifts or pulls they can surely help to build all over body strength and act as a supplement lift.
– Deadlifting increases high loads of stress on the erectors in lower back, hips, Hamstrings and back thereby increasing the risk of injury in case of lacking fundamental strength and weak back. But that’s not the case with Trap Bar Deadlift. Trap Bar Deadlift is a rather much safer sport than the conventional and sumo deadlifts. It’s very helpful to reduce any kind of stress on your lower and to develop fundamental back strength and control, especially for beginners and enthusiasts to avoid any kind of back injury before they learn proper posture and strength to practise the conventional deadlifts.
– Trap Bar deadlift also helps to hone and develop Hamstring and back muscles as well as your Quadriceps and Glute strength at the same time. Reason? That’s because the Trap Bar requires an extremely straight and disciplined trunk position, which means your back needs to be straight thereby honing your shape and posture. And an uptight trunk triggers extra intensity towards your Quadriceps and Glute which further adds a handsome amount of muscles in them.
– Even Professional athlete practise Trap Bar Deadlift to overload their nervous system thereby gaining more control of it which further results in better confidence in countering attacks and experience to handle heavier loads than the usual conventional and Sumo Deadlifting allow.
– Trap Bar also helps to become better lifters due to the reason that it emphasises on strengthening muscles which further helps the athlete to reach their strength peak thereby elevating their performance and confidence.
What’s better: Trap bar deadlift vs Barbell deadlift:
The deadlift is an essential lift that you practice in the gym to build your mass. There are two kinds of deadlifts, Trap Bar and Barbell Deadlift. We have already discussed Trap Bar deadlift in great detail, so all that’s left is Barbell Deadlift and you can decide it for yourself which is a better bargain. So, let’s begin then!
What is a Barbell Deadlift? Barbell Deadlift is a traditional deadlift and is performed either with a 7ft Olympic Barbell or a Women Olympic Barbell along with a set of bumper plates. Although both are deadlifts, there are still some key differences between them which affect the results from doing each one.
Well to put it simply, in barbell deadlift, the weight bar is placed in front of you and thus you need to balance the weight as you lift. So, unlike in Trap Bar, where you lift the weight straight up, you lift it up and back slightly.
Doing so, your lower back experiences much more stress than the Trap bar deadlift and as a result your posterior chain also experiences more intensity. And the great part is that your lower back also experiences less stress and intensity, which might be a good thing depending on your current fitness levels. Not to mention, the benefits of Barbell Deadlift are quite a range to behold!
– Barbell deadlift enhances your grip strength, which allows practising different types of grips in various tedious work-out practices such as Sumo Deadlifts.
– Barbell Deadlifts emphasizes on your lower back and Hamstrings, unlike Trap Bar Deadlifts. Hamstrings and Lower Back are some tricky areas to work on but not worries for Barbell Deadlift surely does works in those areas.
– Barbell Deadlifts are also used in Powerlifting Competitions so if you are for one make sure you practise some.
– Barbell Deadlifts also welcomes additional Variation and greater adjustments. In other words, you can also try different grip variation to suit your style.
And if the question of whether Trap Bar is better than Barbell deadlift is to be pondered than the answer is relatively simple. None! Yes, that’s right. Both the deadlifts are designed for different purposes and have different effects on the body. Maybe Trap Bar emphasizes more on Quad rather than the posterior muscles which are not the case in Barbell Deadlifts but the same is vice versa if it comes to the lower back. So, if you want to reap the benefits of both the deadlifts, practise both but do keep in mind that no matter what you practise make sure of your body strength and that it can handle the stress and intensity of both the deadlifts if you decide to do so.
Related Article- Smith Machine Deadlift
So, that was all about Trap Bar Deadlifts, its benefits and the million-dollar question, “What better, Trap Bar or Barbell deadlift?” with the billion-dollar answer, “Both”. Yes, you heard and thought just right. Both! For no matter what both the deadlifts are designed for different purposes and have different effects on the body. Maybe Trap Bar emphasizes more on Quad rather than the posterior muscles which is not the case in Barbell Deadlifts but the same is vice versa if it comes to the lower back. So, if you want to reap the benefits of both the deadlifts, practise both, Trap Bar and Barbell Deadlift. But keep in mind that no matter what you practice make sure of your body strength whether it’s good enough to handle the stress and the intensity from the work-out. After all, a good posture and enough strength is the key to any work-out, be it tedious or conventional.