Wednesday 160330

For Time:
21-15-9
Deadlifts, 225#(155#)
Chest to Bar Pull-ups

Post Results to BTWB

Adam utilizing the Trap Bar.

Adam utilizing the Trap Bar.

In the Week 3 edition of “What are those?!?”, we will be going over the Trap Bar. The Trap Bar has a number of uses and specializations.

What is a Trap Bar?
The trap bar, which is also known as the hex-bar, is a hexagon shaped barbell that allows the lifter to stand in the center of the load being lifted rather than behind it. 

Who should use a Trap Bar?
Anyone could benefit from using the Trap Bar. Whether you are rehabbing from an injury or just looking to get stronger, the trap bar could play a role in helping you reach your goals.

What are the benefits of the Trap Bar?
“The trap bar deadlift is considered far superior to barbells for power and strength training as it transfers the load more to the knees than to the hips of the lumbar spine, ideal for those suffering from lower back problems.

The trap bar provides a safer version of deadlift than the straight bar version as it produces significant levels of peak force, power and velocity while allowing more weight to be lifted over a longer period of time. It reduces the potential for injury and at the same time maximizes power. The upright torso position used in the deadlift improves posture and corrects weightlifting techniques.

The technique used in a this deadlift is more advantageous for beginning weight lifters who require a greater amount of upfront coaching in their mobility work. The one thing coaches find challenging is to prevent the over-extension of the back muscles which can be avoided with the right type of execution.

For most weight lifters, getting into the correct deadlift position using a straight bar is quite challenging without lots of coaching and mobility work upfront. This is especially true for those who are desk bound for 8 hours per day and do not have the same flexibility as serious lifters who practice their lumbar flexions and posterior pelvic tilt postures for hours. The trap bar design allows a more upright torso position where the knees move forward, allowing the hips to sit lower, which avoids scraping the shins as sometimes happens with a straight bar movement.

This strength training exercise is a good one, as you can see here. It helps to prevent injury, utilizes your full strength, and is a great exercise for your legs and back.”*

*Taken from: http://strongains.com/trap-bar-deadlift-benefits/

 

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