You walk into any Crossfit Box in the world and you are going to see a multitude of equipment ranging from barbells to rigs to boxes and med balls. At some, you may feel like a kid walking into a candy store with the amount of equipment to use.
Photo credit: rogueeurope.eu
There is one piece of equipment that may be missing though!
I got the idea for this post after listening to The Movement Fix Podcast with Dr. Ryan DeBell and Tony Gentilcore. During the interview, it was mentioned that more Crossfit Boxes needed…
They are also know as “Hex Bars due to their hexagonal shape.
What are Trap Bars?
Trap Bars or Hex Bars are a type of bar that is used for deadlifting. It can also be used for squat or carry variations, but it is mostly used to deadlift. There are no as common as a typical straight bar found in most boxes or fitness facilities.
Who should use a Trap Bar?
The trap bar is a great tool for anyone to use. Now, this sounds too good to be true, but the trap bar is a great teaching tool for someone just learning how to deadlift. The advantage of a trap bar is that the weight is in line with the body as opposed to a Sumo or Conventional deadlift where the weight is out in front of the body.
It is a great teaching tool for someone just learning how to deadlift. There are fewer steps and parts of the movement to remember when attempting the lift.
Now, if you’ve ever performed a trap bar deadlift, you will notice that you will be able to lift substantially more weight than with a Conventional or Sumo variation.
That is true. You will also be able to lift more weight since the weight is closer to the lifter’s center of mass. In addition, the handles of the bar are higher off the ground so the lifter doesn’t have to get as low and close to the floor.
The reason behind having beginners or people who are new to deadlifting start with the Trap Bar is that there is less room for error and it is a great tool.
Now, if they can display proper technique, mobility, stability, etc., then by all means, start using a straight bar for other deadlifting variations.
But, some people may never get to the performing those other variations.
Well, for the brevity of this post, be sure to check out my guest post on Dr. John Rusin’s site, Why People Need to Deadlift Differently.
A basic summary of that post is that not everyone is made to deadlift from the floor. Whether it be due to pain, soft tissue, joint, or structural limitations at the ankle, hip, lumbar or thoracic spines, some people just not made to deadlift from the floor safely.
It can also be used as a way to allow the body to rest from pulling Conventional or Sumo and change up your training cycle as well. It is a little more forgiving on the lumbar spine since the hip and lumbar spine demands are less.
Instead of forcing a square peg through a round hole and increasing your risk for injury and zapping your performance, try performing a Trap Bar deadlift.
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