Alternative Uses for a Trap Bar | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Alternative Uses for a Trap Bar

March 11, 2013 | Bill DeLongis

Must See Strength Training Videos

The trap bar, also known as a hex bar, is becoming more popular in weight rooms. It is commonly used only for Deadlifts and Shrugs, but I have found an array of other uses for this piece of equipment.

To vary your routine occasionally, use the following exercises. They will provide a sustained challenge to your muscles.

Trap Bar Jump Squats

For more advanced athletes, bodyweight Jump Squats don't cut it, so I recommend performing weighted Jumps Squats. But when you do weighted Jump Squats with an Olympic bar, you run the risk of having the bar leave your back and crash into your spine. The Trap Bar prevents this from happening.

Trap Bar Farmer's Walks

If you need to increase your grip strength and carrying ability but lack dumbbells heavy enough to challenge your body, try loading up a trap bar and walking with it. Trap Bar Farmer's Walks will strengthen everything from your grip down to your ankles, and all the muscles in between.

Trap Bar Bent-Over Rows

With the trap bar, the weight is closer to your center of gravity instead of in front, so you reduce the amount of stress placed on your spine. Plus, you can still lift heavy, if not heavier, weight.

Trap Bar Neutral Grip Pull-Ups

It's important to switch up your grips from time to time to target muscles differently or bust through a plateau. If you don't have access to a neutral-grip pull-up bar, place a trap bar on top of a squat rack.

Trap Bar Overhead Press

For Push Presses or Military Press, the trap bar is a solid alternative to a barbell or dumbbell. Using a neutral grip may also be more shoulder friendly, especially for athletes who have had shoulder problems.

Trap Bar Dips

If you lack access to a dip bar or it's in use, try a trap bar. Problem solved. Place the bar in a squat rack or on two sturdy objects so you can perform Dips. Make sure the bar is fastened down or in J hooks in the rack.

Topics: EXERCISES
Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
More Cool Stuff You'll Like

Baseball Workout for Power Hitting

Building a more powerful swing is a lot like many other things in life you have to start with the BASE. So the number one way to improve your power...

Strengthen Your Core With Advanced Plate Push-Outs

The 12 Best RDL Variations

Why Do So Many Exercises Have Foreign Names

3 Tips to Maximize Your Off-Season Baseball Training

The Simplest Bodyweight Workout Ever

Game Changer: Should You Be Using Machines or Free Weights?

The Total-Body, Crunch-Free Ab Workout

Don't Train Your Arms Until You Can Do These 4 Things

3D Triceps Workout: 3 Exercises for Huge Arms

Developing Pre-Pull Tension for a Monster Deadlift

Improve Your Back Strength with the Inverted Row

The Turkish Get-Up for Youth Athletes

3 Explosive Exercises Designed to Increase Pitching Power

Build Explosive Hips to Jump Higher

5 Isolation Exercises Your Workout Is Missing

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

5 More Exercises Only Elite Athletes Can Conquer

Female Athletes: 4 Ways to Test if Your Knees Are Durable

The Upper-Body Endurance Combo Workout

How to Train During Your Hockey Season

Get Tougher With Skylar Diggins' Bodyweight Workout

The 4 Rules of Bulking Up

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Female Athletes: Get Strong, Not Bulky, With These Workouts

Build Powerful Pecs With This Multi-Angle Chest Workout

7 Exercises That Safely Build Shoulder Strength

10-Minute Ab Workout You Can Do Anywhere

Get a Ripped Core With 6 Advanced Dead Bug Variations

Get More Explosive With James Harden's Workout

Notice On-Court Results With This Basketball Core Workout

Basketball In-Season Battle Rope Complexes, Part 1

James Harrison's Physioball Side-to-Side Bridge

4 Strength Exercises for Female Athletes

The 14 Best Exercises From 2014

Why One Bench Press Is Not Enough

Improve Your Strength for Track & Field Success

Why the Dead Bug Is Changing Core Training

4 Ways to Get a Jacked Back

Medicine Ball Training for Hockey Players

The 7 Best Slide Board Exercises

Off-Season Baseball Exercises for Your Shoulders

7 Strategies for Dealing With a Meathead in Your Gym

Bilateral or Unilateral Exercises: Which Are Better?

Demolish Your Delts With This Super Shoulder Training Strategy