Trap bar
Encyclopedia
The trap bar is an implement used in weight training
. It is an assemblage of bars welded into a shape which lies flat in a plane, consisting of:
The trapbar was invented, patented and trademarked by Al Gerard, a competitive powerlifter
.
The stubs are used for loading the trapbar with plates. The handles are used to hold the trapbar while an exercise is performed. Note that these handles are aligned at 90 degrees to the plate-loading bars.
The trapbar is used primarily for two exercises: the trapbar deadlift and shoulder shrug
s. It may also be used for overhead presses
, upright rows or "high pulls," and stiff leg deadlift
s.
The trapbar's use in shrugs is promoted by Paul Kelso, in his book Kelso's Shrug Book (2002). However, there is also an entire chapter in the book on training with the trapbar for competitive deadlifting, for which the bar was originally intended. The advantage with deadlifts is that there is no risk of the bar hitting the front of the legs. The grip is also different, targeting the shoulder and arms differently. The advantage with shrugs is for the same reason, as the traps can be targeted directly against gravity, rather than the angle necessitated by the impossibility of having a shrugging bar directly below the body.
Variants are produced by several vendors.
Proponents of trapbar deadlifts include Hardgainer
magazine, Bob Whelan, the Cyberpump website, and Ken Leistner
.
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
. It is an assemblage of bars welded into a shape which lies flat in a plane, consisting of:
- A barstock welded into a circular, square, trapezoidal, or hexagonal shape, sized to allow a human to stand in the middle
- 2 (almost always) coaxial stub bars, welded to opposing positions on the outside of the perimeter of the hollow portion
- A set of handles pointing forward and back, welded inside the hollow portion.
The trapbar was invented, patented and trademarked by Al Gerard, a competitive powerlifter
Powerlifting
Powerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
.
The stubs are used for loading the trapbar with plates. The handles are used to hold the trapbar while an exercise is performed. Note that these handles are aligned at 90 degrees to the plate-loading bars.
The trapbar is used primarily for two exercises: the trapbar deadlift and shoulder shrug
Shoulder shrug
The shoulder shrug is an exercise in weight training used to develop the upper trapezius muscle.- Form and execution :...
s. It may also be used for overhead presses
Military press
The military press is a variation of the overhead press weight training exercise using very strict form.The military press targets the deltoid muscles in the shoulders as well as the triceps...
, upright rows or "high pulls," and stiff leg deadlift
Deadlift
The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical powerlifting exercises, along with the squat and bench press.-Overview:...
s.
The trapbar's use in shrugs is promoted by Paul Kelso, in his book Kelso's Shrug Book (2002). However, there is also an entire chapter in the book on training with the trapbar for competitive deadlifting, for which the bar was originally intended. The advantage with deadlifts is that there is no risk of the bar hitting the front of the legs. The grip is also different, targeting the shoulder and arms differently. The advantage with shrugs is for the same reason, as the traps can be targeted directly against gravity, rather than the angle necessitated by the impossibility of having a shrugging bar directly below the body.
Variants are produced by several vendors.
Proponents of trapbar deadlifts include Hardgainer
Hardgainer (magazine)
Hardgainer magazine was a weight training magazine for hardgainers .-History:Hardgainer was available only through subscription, and was initially published on a bi-monthly basis starting with the July-August, 1989 issue...
magazine, Bob Whelan, the Cyberpump website, and Ken Leistner
Ken Leistner
Ken Leistner is an American strength training writer, personal trainer, strength consultant for the National Football League, and chiropractor. He is often known as "Dr. Ken"....
.