The trap bar isn’t new: It’s been around for a LONG time. It was invented back in the 80s, when powerlifter Al Gerard invented it to reduce the stress on his back during deadlifts.
The barbell is shaped like a hexagon in the middle, allowing you to step inside it rather than holding the barbell with weight out in front of you as you would in a deadlift. This reduces the torque on your back.
Researchers had 20 experienced lifters perform deadlifts with a trap bar barbell and a straight barbell while hooked up to sensors that detected which muscles were being activated and how much force and power the lifters were generating.
The verdict: The trap bar activates your back muscles less than the straight bar does. It shifts the load from your back and hamstring muscles to your quads, the study suggests.
When you do a barbell deadlift, the barbell is in front of you. Even if you keep the bar close to your shins, your arms extend slightly forward in order to grab the bar and pull on it.
However with the trap bar, you’re standing inside it so you’re able to hold the trap bar right where your lower limb is. It puts the bar closer to your center of gravity. You’re in a much better position to pull where you don’t have the same torque around the lower back.
The trap bar activates more the quadriceps, while the straight bar activates the back and hamstring muscles.
Most trap bars weigh 45 pounds, which is the same as a standard straight Olympic Barbell. People can find it intimidating, but is easy to use. The trap bar can also be more comfortable to use than a straight bar, especially if you have a shoulder injury or back pain.
Trap bars are better when you are learning to lift because they are user-friendly, can help with positioning and teach you about proper leg drive. The most important part of deadlifts, for instance, is learning proper movement patterns for the hips, which help with mobility and strength.
One of the differences between the trap bar and the barbell is the type of hand positioning used. Trap bars leave you with a semi-pronated grip (i.e. handshake grip) as your only choice. The barbell offers you the option of using either an overhand, underhand or alternative grip.
Now we aren't saying to stop using the straight bar! You should use which ever barbell best aligns itself with your goals. Straight bars are great if you want to focus on your back muscles and hamstrings, but only if you don’t have lower back pain or injuries.
However if you still want to do deadlifts, but want to reduce stress on your back due to injury or if you are an athlete trying to develop explosive strength movements, then stick with the trap bar.
If you have a question or a comment on something you saw or heard in this video, leave Coach Brian a message below and make sure to SUBSCRIBE to our channel as well.
TRAP BAR vs BARBELL | 3 Reasons WHY To Choose This Instead general healthcare resources
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*Here are 3 Reasons WHY You Will Choose The Trap Bar Instead of a Barbell. Watch this video to learn about the benefits of the trap bar.*
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