The trap bar is a rather rare type of barbell, a very curious and useful device that allows you to diversify your workouts and make it easier to perform deadlifts.
Content
In general, let's take a closer look at what kind of sports equipment it is ..
What is trap bar
It is a frame in the form of a hexagon with handles, the athlete is inside the frame when performing. The trap neck, also called the "diamond neck", was invented by Elam Gerard. First of all, it is an effective and convenient tool for performing such important basic exercises as deadlifts and squats.
Compared to the classic straight bar, the trap bar reduces the load on the lower back due to the fact that it allows you to keep your hands in an almost ideal position and makes it easier to perform. In addition, you can lower the trap bar in exactly the same way as you raise it. When doing a deadlift with a straight bar, it is more difficult to do and you have to bypass the knees.
Application and exercises
As already mentioned, it was created primarily to perform a safer deadlift.
Video example of use:
Next squats. The position is the same as when performing traction, only we bend our legs more strongly at the bottom point, as a result we get more squat than deadlift. Very convenient and no racks needed.
Also, the trap bar allows you to make shrugs with greater convenience and efficiency, since the arms are on the sides, which is more anatomical and makes it possible to use a good working weight.
And of course, a farmer's walk with a chatter neck. This option will be more convenient than with dumbbells and the working weight is greater.
In addition to this, you can do traction on straight legs and in an incline.
These are the features you get when training with a trap bar:
This type of neck is quite rare and expensive, although it is still possible to find it on sale. There are options from well-known manufacturers of sports equipment, and there are also from small productions.
You also need to consider that, like in other necks, there are also different landing diameters for pancakes.
Do it yourself trap bar
It will also not be particularly difficult to make this simulator yourself, the drawing below shows one of the options.
Be sure to try this bar in your workouts, fall in love with deadlifts and squats with it, maybe this is what you were missing. It can be used in powerlifting, bodybuilding and other strength training.
Useful links
https://www.youtube.com/watch?v=gEPOTP39cU4
