Trap bar training

den316 · November 10th, 2006, 01:37 PM

Hi, I just recently noticed that my new gym has a trap bar available.

I thought it might add some excitement to incorporate it into my workout, but I've never seen anyone use one before.

I'm just wondering what are people's opinions on training with the trap bar vs a barbell?

Also, does anyone know any interesting exercises with the trap bar, all I can think of right now are some heavy shrugs. My gym doesn't have a power rack, so maybe I could do some kind of squat exercise using the trap bar?

Any comments are appreciated.

**PowerHouse** · November 10th, 2006, 02:38 PM

Trap bar deadlifts but its more of a leg exercise then a back one. I also like to do farmers walk with my trap bar.

**Insex** · November 10th, 2006, 07:15 PM

Are you talking about the bar that goes around you as opposed to just being a straight bar. We have one at my school gym, and I think I'm the only guy that actually uses it. Although, I call it an Octobar because it's shaped like an octogon.

I like doing Shrugs with the Octobar rather than the barbell or dumbbells. Because with the Octobar, I can't lean it against my body and rest while exercising. As opposed to a barbell, where it's possible to rest it against your legs; and dumbbells, where it's possible to rest it against your hips and against the seat.

Octobar/Trapbar = Good choice for doing Shrugs.

**ppsuprise** · November 10th, 2006, 07:58 PM

mani wish my gym had one of those cause im getting tired of rubbing against the goods while diong traps with barbell.

**PowerHouse** · November 10th, 2006, 08:26 PM

Quote:

Originally Posted by ppsuprise

mani wish my gym had one of those cause im getting tired of rubbing against the goods while diong traps with barbell.

Overhead shrugs or hise shrugs would solve that problem as well as dumbell shrugs which im sure you already knew about.

**ppsuprise** · November 10th, 2006, 09:19 PM

Quote:

Originally Posted by PowerHouse

Overhead shrugs or hise shrugs would solve that problem as well as dumbell shrugs which im sure you already knew about.

dont think ive heard of the frist two shrug techniques and as for dumbells i would use them but they only go up 110 at my gym :S which is to low for me.

**PowerHouse** · November 10th, 2006, 09:31 PM

Overhead shrugs go 1/2 down the page:
http://www.t-nation.com/findArticle.do?article=235pow2

Hise Shrugs: http://www.t-nation.com/findArticle....=body_142short

I first learned about these in a book called Kelso's Shrug Book it has a few techniques that I still use today. Hise and OH shrugs have been a nice varient to barbell shrugs.

**Insex** · November 11th, 2006, 03:02 AM

Quote:

Originally Posted by ppsuprise

mani wish my gym had one of those cause im getting tired of rubbing against the goods while diong traps with barbell.

I have the same problem of having the bar rubbing against my "goods" as well with the barbell while I'm doing exercises like Curls, Shrugs, and Deadlifts. My solution for Curls and Shrugs are to bend your knees so the bar doesn't come up that far. For Deadlifts, I use a narrow grip so that my arms hang down lower.

**Adonis** · November 11th, 2006, 08:38 AM

If you ahve healthy shoulders, you can do behind the back shrugs. be sure to include some external rotation work into your program if you choose this movement.

Just shrug with the barbell held behind your back.

Also try supinated(underhand) barbell shrugs.

Another easy one is to use the low cable pulley station. You will need access to two towers that face each other. Attach a "D" handle to both of the low pulleys. Stand in the middle of the two stations about one foot back from the pulleys. Simply shrug. Your arms will come in and back on an angle. It's a Paul Chek exercise (he's way out there, but this is a good one) that is supposed to follow the correct line of pull for the traps while at the same time preventing subacromial pinching. Try it.

**Adonis** · November 11th, 2006, 08:40 AM

For the OP, I have wanted a trap bar in my gym for years. Your a lucky guy!

Check out elitefts.com they have an exercise database that has trap bar exercises and many other powerlifting, oly lifting, and strong man training exercises, products, and authors!

**copenhagenbd** · November 11th, 2006, 09:01 AM

Quote:

Originally Posted by Insex

Are you talking about the bar that goes around you as opposed to just being a straight bar. We have one at my school gym, and I think I'm the only guy that actually uses it. Although, I call it an Octobar because it's shaped like an octogon.

I like doing Shrugs with the Octobar rather than the barbell or dumbbells. Because with the Octobar, I can't lean it against my body and rest while exercising. As opposed to a barbell, where it's possible to rest it against your legs; and dumbbells, where it's possible to rest it against your hips and against the seat.

Octobar/Trapbar = Good choice for doing Shrugs.

I havent seen one of those octabars forever. The first gym I went to back where I used to live had one, and I havent seen one in any gym since. They are great for traps!!! Must just be one of those pieces of equipment thats fading away like the good old bicep blaster (I love these things) Alot of gyms dont have them anymore I've always wondered why.

**Adonis** · November 11th, 2006, 09:04 AM

Quote:

Originally Posted by copenhagenbd

I havent seen one of those octabars forever. The first gym I went to back where I used to live had one, and I havent seen one in any gym since. They are great for traps!!! Must just be one of those pieces of equipment thats fading away like the good old bicep blaster (I love these things) Alot of gyms dont have them anymore I've always wondered why.

they are called Trap bars. You won't find them in most fitness places, but alot of the more "hard core" gyms will have them.

The biceps blaster is dying out, because the major distributor isn't caring them anymore.

You can accomplish this same thing, by leaning your back against a wall while curling. Just keep your elbows on or onear the wall. And you won't get any chest discomfort from the harness.

**PowerHouse** · November 11th, 2006, 09:22 AM

If you no how to weld it would be easy to make a trap bar. Newyorkbarbell has em for around $200 which is a pretty good price for a bar that will last longer then you will.

**Insex** · November 11th, 2006, 05:21 PM

Quote:

Originally Posted by copenhagenbd

I havent seen one of those octabars forever. The first gym I went to back where I used to live had one, and I havent seen one in any gym since. They are great for traps!!! Must just be one of those pieces of equipment thats fading away like the good old bicep blaster (I love these things) Alot of gyms dont have them anymore I've always wondered why.

I still have my Arm Blaster, and I really love using it. Definitely blasts the biceps in a different fashion. I also use it for Cable Triceps Pressdowns. I got mine about a year ago at http://www.armblaster.com for those of you who are still looking for one. I've used it a lot since then and it hasn't broken on me just yet.

**Saurian** · November 11th, 2006, 06:25 PM

I LOVE the arm blaster. It is SUCH a tool to use. It's funny when people have no idea what it is or how to use it, etc. My dad told me he would get me one..but he's been slow about it - maybe I'll just order that one. Insex, how thick is the metal of that arm blaster? Does it deform at all?

On the topic, I loved using the trap bar for deadlifts back in high school. Then, our new coach came in and when he was cleaning up just before school started, he threw out the bar. Then, he was pissed when I was mad that he had thrown out a peice of equipment. Bah, can't win them all.

**Insex** · November 12th, 2006, 01:46 AM

The Arm Blaster I bought from http://www.armblaster.com is not the best quality material you'll find out there. But I've had it for about a year now, and so far it hasn't broken on me. The strap that hangs around your neck is just a thin cloth. The metal itself is not very thick at all, and it does bend a little bit when you workout with really heavy weights.

Even though my Arm Blaster has bent during heavy use, it has not permanently deformed, and the strap is still intact. So I'm happy with my Arm Blaster so far.

**copenhagenbd** · November 12th, 2006, 09:51 AM

http://www.fitness-equipment.com/aca...aster_461.html this one looks fairly good. The company I work for has a gym in one of their camps, this is the one they have. Good quality.

**Saurian** · November 12th, 2006, 03:31 PM

I have one thing to say: HOLY ----.

I just got back from the gym. This was supposed to be an off day, but I was just too curious about the Hise shrugs to resist, so I went in and did Hise shrugs, abs, and biking in a triset. I'm rocked, atm. As some know from my juice thread, I've switched from working to bulk to instead lose some fat, and today definately achieved that, my heart was pumping!

Anyways, I did the Hise shrugs on the calf raise machine, and it was truely magical. Normally, my grip is my limiting factor in doing shrugs - hence I was SO excited to try it out. Anyways, I started out just fooling around with 225, and then did my workout with 285x25, 315x25, and 345x25, and I could have kept going, but I wanted to just rep out, so I dropped back down to 285 and did 30-40...I lost count in there as I was finishing lol.

Anyways, I just wanted to pass on my good experience with this today - this will definately open of a can of whip-ass on my traps, eliminating my grip issue from holding my traps back. I always had trouble holding the bar above 315, if it was a bad day I'd lose my grip ~335, if it was a good day I could hold it getting up close to ~400 for a couple of reps before it'd fail me.

Enough yaking - TRY THE HISE SHRUG!

**PowerHouse** · November 12th, 2006, 03:39 PM

Quote:

Originally Posted by Saurian

I have one thing to say: HOLY ----.

I just got back from the gym. This was supposed to be an off day, but I was just too curious about the Hise shrugs to resist, so I went in and did Hise shrugs, abs, and biking in a triset. I'm rocked, atm. As some know from my juice thread, I've switched from working to bulk to instead lose some fat, and today definately achieved that, my heart was pumping!

Anyways, I did the Hise shrugs on the calf raise machine, and it was truely magical. Normally, my grip is my limiting factor in doing shrugs - hence I was SO excited to try it out. Anyways, I started out just fooling around with 225, and then did my workout with 285x25, 315x25, and 345x25, and I could have kept going, but I wanted to just rep out, so I dropped back down to 285 and did 30-40...I lost count in there as I was finishing lol.

Anyways, I just wanted to pass on my good experience with this today - this will definately open of a can of whip-ass on my traps, eliminating my grip issue from holding my traps back. I always had trouble holding the bar above 315, if it was a bad day I'd lose my grip ~335, if it was a good day I could hold it getting up close to ~400 for a couple of reps before it'd fail me.

Enough yaking - TRY THE HISE SHRUG!

Glad you enjoyed them, hise shrugs is one of those lifts that most people dont no about and its a shame because it really kicks my ass.