If you are trying to acquire some muscle mass to your body, one thing you can do to achieve this is through rigorous strength training. One tool that’s been proven to be great for beginners is the Gerard Trap Bar.
If this is the first time you have heard of the trap bar, you’re in luck. In this article, I will be sharing a few basic facts about this tool such as how much does a trap bar weigh, what is deadlifting, how to use a trap bar and more. By the end of this article, you are going to have enough knowledge to start your own strength training at the gym confidently.
What Is A Trap Bar
A trap bar is a diamond or hexagonal shaped weight lifting tool that was created about 30 years ago by a man named Al Gerard. Gerard is a powerlifting enthusiast that designed the trap bar to provide weight lifters with lower back injuries an alternative for weight training.
There are three types of trap bars often used in the gyms today. The first is the classic Gerard trap bar that has a weight similar to an Olympic barbell which is at 45 pounds. The second type is the standard trap bar that packs 30 pounds of weight. Last is the extra-large trap bar that can pack a staggering 500 pounds.
If you are beginning a round of strength training or would like to have bulky muscles on your torso and legs, doing deadlifts with a nice trap bar can help you enhance these muscles in your body.
What Is Deadlifting
Deadlifting is a type of exercise that will require you to lift a loaded barbell off the ground up to your hips while your back is completely straight, and then lower it back to the ground.
The deadlift is perfect for building core stability since it targets all your core muscles including those found in your waist, backside, hips, and lower back. If you want to improve your balance and posture, having a go with deadlifting will surely get you going.
Trap Bar VS. Straight Barbells
There are two popular tools you can use when it comes to deadlifting. One is the Trap bar, and the other is the regular straight barbell. If you are new to deadlifting, you might be better off starting with a trap bar, here are some reasons why:
The trap bar is designed to put the weights closer to your body, therefore increasing balance and reducing interference. And with better balance, comes increased safety.
Unlike straight barbells, trap bars increase your balance, which means that you will be less likely to get into unfavorable weight lifting accidents. What’s more is that it’s designed to completely eliminate the risk of having the barbell interfere with your knees.
Since the trap bar comes with a hexagonal or diamond design, the bar will never get to touch your torso or thighs, making for better ranges of movement. And there’s also the advantage of having less tension put on the spine.
The trap bar’s design makes it very easy to lift in an upright position, making you lift the weight completely straight upward instead of sideways. And since you will be able to lift the bar in line with your ankles, you will be able to reduce tension put on your lower back.
How To Properly Use A Trap Bar
There are various ways for you to use a trap bar, some of the most common exercises you can do are deadlifts, shrugs, still-leg deadlifts, overhead presses, and the upright row.
If you want to start deadlifting with a trap bar now, here is a simple process you can try to do so:
- Step 1: Load your trap bar with the appropriate weight for your build.
- Step 2: Stand in the center of your trap bar.
- Step 3: Firmly grasp both the trap bar’s handles with your hands.
- Step 4: Keep your back completely straight, bend your knees, lower your hips, keep your chest up, and look forward with your head.
- Step 5: Lift the trap bar from the ground up to your hips by extending your knees.
- Step 6: Once the trap bar has reached the height of your hips, lower it back on the ground.
A Quick Recap
Trap bars are great tools that you can rely on if you are just starting to get used to strength training or if you are practicing deadlifts.
Unlike the straight barbell, the trap bar can help you become more balanced since it places the weights closer to your body. Because of this, it’s also the safer choice for beginners since it will help prevent you from lifting the weights sideways.
If you liked this article and would like to know more about the other types of gym tools or exercises, please leave us your feedback in the comment box below. Until next time, enjoy!