Open Back Trap Bar Exercises

Push your glutes back and keep your chest up.

Open back trap bar exercises.

One exercise i like to sprinkle into my programs every now and then is the trap bar rear foot elevated split squat. Trap bar split squat. You ll likely have to hinge farther since your hands will be farther apart than a typical conventional barbell deadlift asks of them. Load up the trap bar and stand in the center.

Grab the high handles keep your knees slightly bent core back and lats engaged. Lift the bar up to do the row and squeeze your shoulder blades together at the top as you hold for a second. But as with the romanian deadlift grip mobility and body awareness can be a limiting factor for experiencing the full benefit and avoiding injury. To build up a bigger stronger back you re going to have to become a trap king.

Trap bar bent over row. When executed properly the bent over barbell row is arguably the most functional exercise for the back next to the pull up of course. Trap bar pushup 00 18 2. The split squat is one of the best lower body exercises for hitting the quads glutes and hamstrings.

There are a few variations of the trap bar deadlift. This makes the trap bar deadlift one of the best all round exercises to increase hip strength while also developing a strong back traps and grip. The trap bar for most people most of the time makes things much more joint friendly and makes it less likely people fall or default into compromising positions. Trap bar split squat youtube.

Bent over row 01 10 5. Trap bar shrugs put the weight directly at your side like dumbbells and still lets you use heavy weight since many gyms don t have dumbbells heavy enough for those who want to go full beast mode. The trap bar is an underutilized piece of the equipment and whe. Trap bar rack walk 00 50 4.

To get used to pulling from the same place you pulled barbells from simply flip the trap bar over and use the bottom handle if your bar has one most do but some don t. Team allmax athlete phamflexx shows you five of his favorite lifts to do with the trap bar.