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...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 198,828
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,142
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,321
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,007
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Ring Training (Gymnastics rings) are showing up more than ever before. However, the common mistake is many fitness professionals and athletes only think...

Build Big Trap Muscles for More Powerful Shoulders

Build Big Trap Muscles for More Powerful Shoulders

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Building Brakes for More Speed

Building Brakes for More Speed

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

YardBarker