{"id":14463,"date":"2019-11-07T00:53:02","date_gmt":"2019-11-07T00:53:02","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=14463"},"modified":"2019-11-07T00:53:02","modified_gmt":"2019-11-07T00:53:02","slug":"using-a-trap-bar-for-deadlifts","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/fitness\/using-a-trap-bar-for-deadlifts\/","title":{"rendered":"Using a Trap Bar for Deadlifts"},"content":{"rendered":"<p><span style=\"font-weight: 400\">What is a trap bar and why would you use it for deadlifts?<\/span><\/p>\n<h3>Properly using the trap bar for deadlifts<\/h3>\n<p><span style=\"font-weight: 400\">The hexagon-shaped lifting apparatus helps put you right in the center of the bar you\u2019re lifting. Although it can\u2019t correct all your technique mistakes, it can help you improve the hip hinge to help ensure you\u2019re not bending forward at the waist. To avoid injury, you\u2019ll still need to:<\/span><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\"> keep your feet hip-width apart<\/span><\/li>\n<li><span style=\"font-weight: 400\"> keep your shoulders and back from rounding<\/span><\/li>\n<li><span style=\"font-weight: 400\"> keep your core engaged<\/span><\/li>\n<li><span style=\"font-weight: 400\"> avoid a full squat<\/span><\/li>\n<li><span style=\"font-weight: 400\"> push your hips forward (rather than pulling up the bar)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">When you do a deadlift with a trap bar, you should sit your hips back enough that you feel tension in your hamstrings. Your chin and focus should be about 20 feet in front of you. Before you lift, take a deep breath, tighten your core and then stand up quickly while keeping your back flat. You should be in control when lowering the trap bar to the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">The trap bar handles are especially useful for men who are at least 6\u2019 2\u201d who might otherwise have trouble using proper form.<\/span><\/p>\n<h3>Other uses for the trap bar<\/h3>\n<p><span style=\"font-weight: 400\">What else can you use the trap bar for? Try it with the floor or overhead press, the squat jump and the loaded carry. The beauty of the trap bar is that it helps shift the weight toward your center of gravity rather than putting the weight in front of you. This prevents lifters from putting so much stress on their back. In addition, studies have found that weightlifters could produce more power using a trap bar compared to just a barbell deadlift when lifting at 65% to 85% of their max load.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There\u2019s also an open trap bar, which you can use with a lunge or step-up.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is a trap bar and why would you use it for deadlifts? Properly using the trap bar for deadlifts The hexagon-shaped lifting apparatus helps put you right in the center of the bar you\u2019re lifting. Although it can\u2019t correct all your technique mistakes, it can help you improve the hip hinge to help ensure [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[397,990],"tags":[770],"class_list":["post-14463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-muscle-building","tag-exercise"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=14463"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14463\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=14463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=14463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=14463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}