Trap/Shrug bar.

kINGPIN · kINGPIN on Tue Oct 27, 2009 12:03 am

What are peoples opinions on the Trap Bar. I have one loaded in my home gym at all times and now use it in place of deadlifts. Is this ok for for long term use or will my performance suffer from not using a straight bar. I do not compete in any way, Im just your average strength trainer.

Paul Wood · Paul Wood on Tue Oct 27, 2009 9:35 am

I found the straight bar deadlift felt a bit awkward on going back to it after a period of just using the trap bar. If you were a competitive powerlifter, this would be an issue, as you're not I don't see any problem with just using the trap bar for development. It's probably safer in the long run if your back is less than 100% as well.

Lol999 · Lol999 on Tue Oct 27, 2009 11:49 am

When I was using a trap bar I found it to be a lot kinder on my shoulders without hindering the growth of my back. I got rid of mine because of a lack of space but I could be tempted to have another.

Mark M-D · Mark M-D on Tue Oct 27, 2009 8:09 pm

I wouldn't be without my trap bar. If I could only have a couple of bits of kit a trap bar would be the first thing I'd get after an olympic bar and squat rack. I can lift a fair bit more than I could with a straight bar (probably 20-30 kilos) and you don't have to worry about asymetric development from using an under/over grip. By and large it's probably a bit safer. I've strained my back quite badly in the past with straight bar deadlifts, once requiring a long lay off and visits to the chiropractor. With the trap bar I twinged my back a little a couple of weeks ago, and am more or less back to normal now with a bit of rest.

kINGPIN · kINGPIN on Tue Oct 27, 2009 9:48 pm

Thanks for the responses guys. The trap bar is going to be a big focus of my training now for all the reasons you guys mention above. I forgot to mention I am also doing loads of kettlebell swings which works the lower back hard also. Mark, I know what you mean about the trap bar being one of your first choices of kit. I sold mine years back and regretted it ever since, so decided to buy another recently.

Elliot Sands · Elliot Sands on Wed Oct 28, 2009 12:14 am

I know what you mean about straight bar deadlifts feeling a little awkward after using trap bar deadlifts for a while. Sometimes I warm up with regular axle deadlifts before the trap bar, that is quite good. I find the trap bar better for shrugs as well, i used to do behind the back straight bar shrugs, but I'm pretty sure I injured myself with that, so I tend to use the trap bar only for that now. I highly recommend their use in your training. I havent tried farmers walk/ frame carry with it yet, it may happen

Lol999 · Lol999 on Wed Oct 28, 2009 6:33 pm

I also used mine for overhead presses, got some good shoulder development out of it.

kINGPIN · kINGPIN on Wed Oct 28, 2009 10:10 pm

I remember reading about pressing with it in the kelso shrug book but never actually try it. I'll set my racks up and give it a go.

Elliot Sands · Elliot Sands on Wed Oct 28, 2009 11:55 pm

its ok for pressing, i think its a similar handle width to the log, think its 26" instead of a logs 24". also it feels better for your shoulders because of the plane of motion., ie your head isnt in the way

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