Open Back Trap Bar Exercises

This makes the trap bar deadlift one of the best all round exercises to increase hip strength while also developing a strong back traps and grip.

Open back trap bar exercises.

Well developed traps aka the trapezius or trapezoid muscles can be the key to a well developed awe inspiring back. Push your glutes back and keep your chest up. Lift the bar up to do the row and squeeze your shoulder blades together at the top as you hold for a second. Not to mention it s a great builder of unilateral affecting one side function which is ideal for full development and athletic movements as well.

Trap bar bent over row. One exercise i like to sprinkle into my programs every now and then is the trap bar rear foot elevated split squat. Load up the trap bar and stand in the center. Team allmax athlete phamflexx shows you five of his favorite lifts to do with the trap bar.

You ll likely have to hinge farther since your hands will be farther apart than a typical conventional barbell deadlift asks of them. Trap bar rack walk 00 50 4. Trap bar split squat youtube. The trap bar for most people most of the time makes things much more joint friendly and makes it less likely people fall or default into compromising positions.

Trap bar shrugs put the weight directly at your side like dumbbells and still lets you use heavy weight since many gyms don t have dumbbells heavy enough for those who want to go full beast mode. To build up a bigger stronger back you re going to have to become a trap king. There are a few variations of the trap bar deadlift. The trap bar allows for heavy loads and a better range of motion than the straight bar.

The trap bar is an underutilized piece of the equipment and whe. When executed properly the bent over barbell row is arguably the most functional exercise for the back next to the pull up of course. The split squat is one of the best lower body exercises for hitting the quads glutes and hamstrings. But as with the romanian deadlift grip mobility and body awareness can be a limiting factor for experiencing the full benefit and avoiding injury.

Trap bar pushup 00 18 2. To get used to pulling from the same place you pulled barbells from simply flip the trap bar over and use the bottom handle if your bar has one most do but some don t.