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Trap Bar Recommendation?
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frostyF

Arkansas, USA

The unibomber deadlifts....

I switch back and forth w/ high handles & low handles every other workout.Obviously heavier with the high handles.
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epdavis7

Turpin wrote:
The only change in ROM when going from low handles to high handles is that of the lower back involvement.
I recently changed from using low handles exclusively for the last 5yrs to now using the high handle position and the hip position is identical ( see pics L is high handle R. low handle ) but the leg drive is increased by the more upright torso ( much like a high bar versus low bar squat .. the latter realising more low back but less leg activation )

So don't think the high handles on the trap bar simply as a change in ROM , instead consider it as a more advantageous and effective way to activate the lowerbody musculature.

T.


Thank you, much appreciated. Answers my question perfectly.
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Equity

Turpin wrote:
The only change in ROM when going from low handles to high handles is that of the lower back involvement.
I recently changed from using low handles exclusively for the last 5yrs to now using the high handle position and the hip position is identical ( see pics L is high handle R. low handle ) but the leg drive is increased by the more upright torso ( much like a high bar versus low bar squat .. the latter realising more low back but less leg activation )

So don't think the high handles on the trap bar simply as a change in ROM , instead consider it as a more advantageous and effective way to activate the lowerbody musculature.

T.


There's too much tilt when using the usual handles. Lower centre of gravity with the raised ones. Most people should stand on a block to compensate.

If used as a squat substitute then limiting (with 45lb plates)the rom is like power factor training.

Less quad activation. Less glute/hamsring.

Regards.
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sirloin

Equity wrote:
Turpin wrote:
The only change in ROM when going from low handles to high handles is that of the lower back involvement.
I recently changed from using low handles exclusively for the last 5yrs to now using the high handle position and the hip position is identical ( see pics L is high handle R. low handle ) but the leg drive is increased by the more upright torso ( much like a high bar versus low bar squat .. the latter realising more low back but less leg activation )

So don't think the high handles on the trap bar simply as a change in ROM , instead consider it as a more advantageous and effective way to activate the lowerbody musculature.

T.

There's too much tilt when using the usual handles. Lower centre of gravity with the raised ones. Most people should stand on a block to compensate.

If used as a squat substitute then limiting (with 45lb plates)the rom is like power factor training.

Less quad activation. Less glute/hamsring.

Regards.


Slow down baby:) PFT advocated a couple of inches rom
https://youtu.be/JtVlA3ICscA
Even with 50kg bumpers, its a long pull for me. My reach isnt overly long for someone at 6'4. I acrually feel it a lot more in my quads / glutes this way or even off 4" blocks. Low handles i only feel it in the low back and hams, plus its like a 3 day cammel ride for me:))
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epdavis7

sirloin wrote:
Equity wrote:
Turpin wrote:
The only change in ROM when going from low handles to high handles is that of the lower back involvement.
I recently changed from using low handles exclusively for the last 5yrs to now using the high handle position and the hip position is identical ( see pics L is high handle R. low handle ) but the leg drive is increased by the more upright torso ( much like a high bar versus low bar squat .. the latter realising more low back but less leg activation )

So don't think the high handles on the trap bar simply as a change in ROM , instead consider it as a more advantageous and effective way to activate the lowerbody musculature.

T.

There's too much tilt when using the usual handles. Lower centre of gravity with the raised ones. Most people should stand on a block to compensate.

If used as a squat substitute then limiting (with 45lb plates)the rom is like power factor training.

Less quad activation. Less glute/hamsring.

Regards.


Slow down baby:) PFT advocated a couple of inches rom
https://youtu.be/JtVlA3ICscA
Even with 50kg bumpers, its a long pull for me. My reach isnt overly long for someone at 6'4. I acrually feel it a lot more in my quads / glutes this way or even off 4" blocks. Low handles i only feel it in the low back and hams, plus its like a 3 day cammel ride for me:))


I'm a taller guy also. I think I'll look at ones with taller handles. To think at one time I did stiff-legged deadlifts off a high block lol.
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Eric B.

I've used the Gerard Trap Bar Deadlift as my main full-body exercise for some years now.
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Crotalus

Eric B. wrote:
I've used the Gerard Trap Bar Deadlift as my main full-body exercise for some years now.


That's THE ORIGINAL piece I believe ... what everything else has been copied from.
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sirloin

epdavis7 wrote:
sirloin wrote:
Equity wrote:
Turpin wrote:
The only change in ROM when going from low handles to high handles is that of the lower back involvement.
I recently changed from using low handles exclusively for the last 5yrs to now using the high handle position and the hip position is identical ( see pics L is high handle R. low handle ) but the leg drive is increased by the more upright torso ( much like a high bar versus low bar squat .. the latter realising more low back but less leg activation )

So don't think the high handles on the trap bar simply as a change in ROM , instead consider it as a more advantageous and effective way to activate the lowerbody musculature.

T.

There's too much tilt when using the usual handles. Lower centre of gravity with the raised ones. Most people should stand on a block to compensate.

If used as a squat substitute then limiting (with 45lb plates)the rom is like power factor training.

Less quad activation. Less glute/hamsring.

Regards.


Slow down baby:) PFT advocated a couple of inches rom
https://youtu.be/JtVlA3ICscA
Even with 50kg bumpers, its a long pull for me. My reach isnt overly long for someone at 6'4. I acrually feel it a lot more in my quads / glutes this way or even off 4" blocks. Low handles i only feel it in the low back and hams, plus its like a 3 day cammel ride for me:))

I'm a taller guy also. I think I'll look at ones with taller handles. To think at one time I did stiff-legged deadlifts off a high block lol.


I used to do the same lol. These days i used an "effective" rom, not full or excessive rom. Did trap bar block pulls today (4" blocks), even using the high handles, blocks and 50kg bumper plates, for me the rom is still 19".
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Eric B.

That's right. I ordered it from Middle Coast publishing in 1996.
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Equity

Eric B. wrote:
That's right. I ordered it from Middle Coast publishing in 1996.


Guys,

I'm not disparaging your strength/poundage I understand leverages and so forth. Rob I know you're very tall.

I was pointing out that hip and knee angles need to be taken into account; no matter how tall you are. If a basketball player is complaining they can't push with their legs that a shorter person can (say Michael Jordan) then I say so what!!!! You can jump 3 feet higher!!!

With TBDL's keep your back flat and your head up. I'm not saying don't pull from the top position at all but try to work the entire 'squat range' in a certain fashion. Maybe deficits then partials.
Especially for tall guys. Keep the poundages low for the long ranges though but don't let your ego he in the way.

Comprende Amigos?

Seriously... Good Training!!!

Regards!



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Eric B.

Bob Peoples though created a circular deadlift bar--you would stand inside the circle to lift it--apparently in the 1940s.

Al Gerard settled on the diamond shape, which he thought would be the strongest due to "the shortest distance between two points is a straight line" principal. He was concerned about strength and balance in his design.
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sirloin

Equity wrote:
Eric B. wrote:
That's right. I ordered it from Middle Coast publishing in 1996.

Guys,

I'm not disparaging your strength/poundage I understand leverages and so forth. Rob I know you're very tall.

I was pointing out that hip and knee angles need to be taken into account; no matter how tall you are. If a basketball player is complaining they can't push with their legs that a shorter person can (say Michael Jordan) then I say so what!!!! You can jump 3 feet higher!!!

With TBDL's keep your back flat and your head up. I'm not saying don't pull from the top position at all but try to work the entire 'squat range' in a certain fashion. Maybe deficits then partials.
Especially for tall guys. Keep the poundages low for the long ranges though but don't let your ego he in the way.

Comprende Amigos?

Seriously... Good Training!!!

Regards!





Yes, ive done deficits with much lighter weights, mentioned this on my log a while back, resulted in knee and back pain for me. However, the high handled trap bar allows me to stay more upright (as Ts pics show), thus i feel it more in my legs (and greatly in the traps) and less in my low back, plus zero knee pain. I disagree that (for the legs), a high handled trap bar dead is like power factor, half reps yes, but not pft, they recommended a couple of inches rom. Between high handled trap bar deads and prowler pushes, my legs get hammred.

Also, like T i keep my head in line with my spine when deadlifting, i used to keep my head up when deadlift, for me it resulted in neck pain and sometimes headaches.
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sirloin

sirloin wrote:
Equity wrote:
Eric B. wrote:
That's right. I ordered it from Middle Coast publishing in 1996.

Guys,

I'm not disparaging your strength/poundage I understand leverages and so forth. Rob I know you're very tall.

I was pointing out that hip and knee angles need to be taken into account; no matter how tall you are. If a basketball player is complaining they can't push with their legs that a shorter person can (say Michael Jordan) then I say so what!!!! You can jump 3 feet higher!!!

With TBDL's keep your back flat and your head up. I'm not saying don't pull from the top position at all but try to work the entire 'squat range' in a certain fashion. Maybe deficits then partials.
Especially for tall guys. Keep the poundages low for the long ranges though but don't let your ego he in the way.

Comprende Amigos?

Seriously... Good Training!!!

Regards!





Yes, ive done deficits with much lighter weights, mentioned this on my log a while back, resulted in knee and back pain for me. However, the high handled trap bar allows me to stay more upright (as Ts pics show), thus i feel it more in my legs (and greatly in the traps) and less in my low back, plus zero knee pain.
I disagree that (for the legs), a high handled trap bar dead is like power factor, half reps yes, but not pft, they recommended a couple of inches rom. Between high handled trap bar deads and prowler pushes, my legs get hammred.

Also, like T i keep my head in line with my spine when deadlifting, i used to keep my head up when deadlift, for me it resulted in neck pain and sometimes headaches.

Best
Rob


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Castiron

Middlecoast publishing. Wow, that's a name I haven't heard in a very long time.
I have a solid, 2" thick bar turned down to 1" sleeves to fit standard plates. It's 7 feet long and weighs 60 lbs. I got it back in '97. I still recall ordering it (the old way) and speaking on the phone with the owner (guy named Tim). Then I recall him calling me, apologizing since he finished my bar, but it was stolen before being shipped so he needed to remake it. Love the bar, but can't think that turning a 7' long 2" thick solid steel billet on a lathe to make 1" sleeves is not a very efficient process. Nonetheless, I still have the bar, still use it and it is perfect. Memories...
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Crotalus

Yeah, no Amazon in those days, LOL.

I ordered my Shrug Bar over the phone also , speaking with the owner of PDA then and still have it. One of my prized possessions. I told my sister that the bar goes in my coffin with me along with the ashes of all my past wonderful dogs. The Shrug Bar won't fit, though,

Until my gym got one, I drug that thing to the gym once a week for years. I finally had one too many close calls taking out the double glass doors of the gym with it, so ceased doing TBDL for years until they place remodeled and they got one of their own.
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