Trap bar deadlift

CrossFit is a young and very specific sport. Above the increase in strength, which is characteristic of powerlifting, CrossFit puts an increase in strength endurance. Against beautiful muscles important for bodybuilding, functionality is important in CrossFit. And it is for the development of functionality that exercises are used that are rarely used in the previously described sports. For example, crossfit uses a trap bar deadlift instead of the classic deadlift.

The benefits of exercise

Why a trap bar? Everything is very simple. First, because the body of athletes very quickly gets used to the technique of simple exercises, be it deadlift, t-bar deadlift, or bent-over barbell row. Therefore, trap bar pulls can shock the muscles. This, in turn, changes the angles of working out, and, as a result, the involvement of the deep muscles, which leads not only to an increase in functional strength, but also to a significant increase in terms of the volume of muscle fibers.

Secondly, unlike the previously mentioned exercises, trap bar deadlift is a more natural exercise for the body. And from this it follows:

• less trauma;
• more natural range of motion;
• the ability to use more weight in loads.

In turn, this leads to an increase in load, stimulation of muscle fiber anabolism, and a decrease in catabolic processes, which makes exercise indispensable.

And, perhaps, the most important thing is the change in the accent load. The trap bar row almost completely excludes the latissimus dorsi from the exercise. Instead, small traps eat up part of the load, which is especially important for athletes who do not train upper back with isolation exercises.

Contraindications and harm

Trap bar deadlifts have specific contraindications for all types of axial dorsal loading.

• the presence of kyphosis or lordonzny curvature of the spine;
• dystrophy of the muscular corset of the back;
• asymmetry in the development of the broadest and rhomboid muscles of the back;
• the presence of specific bone diseases;
• the presence of an intervertebral hernia;
• pinched lumbar nerve;
• problems with the muscles of the abdominal cavity;
• gastrointestinal diseases;
• high blood pressure.

Otherwise, this exercise is as safe as possible, has the most natural technique for performing, and, therefore, cannot cause severe harm to the body.

Among all types of rods, working with a gangway bar is the least traumatic for the lumbar spine, due to the distribution of weight in the sides between the body, and not in front or behind.

Anatomical map

Row with a gangway bar – this is a basic multi-joint exercise, what muscles it uses, let's take a closer look:

As you can see from the map, this is a multi-joint exercise.

Execution technique

The trap bar row has a very simple technique, but it is still necessary to follow the rules of execution in order to increase efficiency and reduce the risk of injury.

1. First you need to load the bar. Weight selection is carried out depending on the performance in the deadlift. Usually, the working weight for beginners is 30% of the maximum possible in classic exercises.
2. Next, you need to go inside the bar.
3. The position of the legs should be as follows: the toes are slightly turned inward, the legs themselves are slightly wider than the shoulders, almost on the border with the inner levers of the bar.
4. Hands need to be taken as narrowly as possible from a possible grip, but at the same time do not bring them together. The width of the grip relative to the center of the neck is the same as in the barbell pull to the chin.
5. Next, you need to sit down slightly, so that the stretch allows you to grab the barbell on the most even legs, and make a deflection.
6. The movement is carried out in the elbow joint. Those. you need to fix your arms as much as possible in order to level the load on the biceps and forearms.
7. From the state of deflection, you need to slowly level the body, slightly pulling the shoulder blades back.
8. Having brought the body out, you need to strengthen the deflection.
9. At the top of the movement, linger a little, then start a smooth descent.

Due to the peculiarities of the load, the trap bar thrust is carried out not with a full breath, but with a half breath. This relieves pressure on the head and diaphragm, allowing more weight to be taken.

Conclusions

The trap bar deadlift is an excellent crossfit-proven exercise. If your gym has a T-tap bar, use it exclusively, replacing the classic deadlift. So, you will work out your back muscles much deeper, and most importantly, you will increase the real working capacity of the muscles and will be able to lift large packages without the risk of spinal injury or back disruption.

Today this exercise is more and more often included in large crossfit complexes, replacing several complex and isolating exercises at once. And this makes it indispensable not only for achieving the best sports results, but also in the case when it is necessary to perform a full workout of the body in a circuit training in a limited time.

Watch the video: Trap Bar Deadlift = Gains! (November 2024).