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Getting the most out of trap bar deadlifts step 1.
Open trap bar exercises. Trap bar shrugs put the weight directly at your side like dumbbells and still lets you use heavy weight since many gyms don t have dumbbells heavy enough for those who want to go full beast mode. You walk carrying heavy weight. Trap bar jump squat. Trap bar elevated pushup.
High handle keeping the trap bar high handles up is a great introduction to the apparatus and if it s more. Instead allow the traps posterior chain hamstrings and glutes to do their job and achieve muscle growth. Trap bar split squat. For athletes it may be best to replace the barbell with the hex bar for all deadlift variations.
If you want to load. Low handle to get used to pulling from the same place you pulled barbells from simply flip the trap bar over. Trap bar farmer s walks farmer s walks are one of the best exercises for building grip core glute and hamstring strength. Lift the weight concentric phase in a squatty knee quad dominant manner and then lower the bar eccentric phase with a hip dominant emphasis like an rdl.
8 awesome trap bar exercises. The trap bar allows for heavy loads and a better range of motion than the straight bar. The trap bar rdl is another exercise that can eliminate strain on the lower back when replacing the barbell or dumbbells. Here s a very effective movement that can only be done on a trap bar.
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