Trap bar deadlifts are the key

[Viking11]

Cap Mega Hex -

www.amazon.com/Barbell-Weight-2-Inch-Plated-Olympic/dp/B076MKQF1P .

The Rogue Trap Bars are nice too, very clean, and made in the USA, but $300 - 375.

In truth, you don't need an expensive one just one that has good sized sleeves (16"+), and good inside depth. Those two have it.


Thankyou!

[IroNat]

Just go to the local quarry and pick up boulders.

[denarii]

Tried this first time tonight. Is 180kgs a good max? I found parallel hand grip a bit unstable. Do you slightly stagger the had grips?

[NelsonMuntz]

At least... ............

you should have said, because I will be only using them for upright rows

[oldtimer1]

I read that trap bar bs in Men's Journal too by that football personal training "guru" whose name escapes me. I think it's Flaherty? Tired of these training facilities trainers that take credit for an athlete being an athlete. No they were amazing before you told them to do 3 sets of 3 in the trap deadlift.

If you want to know someone's vertical leap and 40 time see what they can power clean. Take two 185lbs athletes and I guarantee you the football player that cleans 300lbs is faster than the guy doing 225lbs. Sprinting is power. Olympic lifting should be called powerlifting and power lifting should be called strength lifting.

I can deadlift around 75lbs more with a trap bar in the deadlift because the handles are higher so there is a less range of motion. It is more leg dominant and less lower back dominant than regular deadlifts. Nothing wrong using it.

[Viking11]

you should have said, because I will be only using them for upright rows

LOL no. but my best dead was 515 for 1, doing 505 racks from knee currently and my squats are currerntly 495 x 6, so I think that I willl need at leaast 500 weight capacity, hope to work back up to that in time.

[jpm101]

"Everything works for 6 weeks." -- Dan John
Truer words where never spoken.

A trap bar gripping placement lines the body up better with the total load to be lifted, though not always  perfect for some guys.  But an improvement over regular  DL bars, where the knee's tend to direct that the body lean forward (too much perhaps with sloppy form or body type) when raising/standing to finish the lift. Not the most ideal angle for the spine/lower back/pelvic region.  Feet placement can also be improved with a trap bar. Plus the advantage of a more natural grip, thumps forwards and arms more inline with the sides of the body .  For a lot of guys, not having to worry about the knees scrapping the bar and being in a bad position of extending forward relieves some of the mental pressure. ( I believe lifting can be 50% mental, perhaps more at times).

Can think of at least a dozen different trap bar styles, a few circular.. I prefer where the grips are not raised but parallel with the bar.  Seen some home made trap bars which were pretty functional. Some made with heavy duty industrial piping (not meant for extra heavy loads). And one made from 6X6's with re-bar handles (wear gloves or use pads might be a good idea). It worked very well, even with heavy loads.

Good Luck.

[Viking11]

I broke down, went for it, and ordered this. I wonder if it's a good substitute for squats too. putting 495 on  my back and walking it back is not the safest thing ever... so maybe.

[flinstones1]

I broke down, went for it, and ordered this. I wonder if it's a good substitute for squats too. putting 495 on  my back and walking it back is not the safest thing ever... so maybe.

Try belt squats. All you need is a belt and chain with a link and two sturdy boxes. No load on the spine at all

[denarii]

Try belt squats. All you need is a belt and chain with a link and two sturdy boxes. No load on the spine at all

there would be enormous load on lower spine at higher weights.

[megafitness]

Jefferson lift.

[_bruce_]

"Everything works for 6 weeks." -- Dan John

 

[SuperTed]

Tried this first time tonight. Is 180kgs a good max? I found parallel hand grip a bit unstable. Do you slightly stagger the had grips?

It's unstable at first but once you get comfortable with it after a few weeks, you should find it quite easy to control. BTW, some trap bars such as the one used in my gym weighs 30kg so you your max might be 10kg more then you think.

[megafitness]

[IroNat]

Madness.

[megafitness]

Madness.

Yes it´s supposed to be a Zercher squat... doing what he did is crazy.

[Coach is Back!]

Try belt squats. All you need is a belt and chain with a link and two sturdy boxes. No load on the spine at all

https://instagram.com/p/BVBwzL1hSuy/

[megafitness]

https://instagram.com/p/BVBwzL1hSuy/

Big wheels Right there 

[Coach is Back!]

Big wheels Right there 

Nah, just a guy that likes to train.

[megafitness]

Nah, just a guy that likes to train.

results? could get legs like that with free Hand squats..LOL

[Coach is Back!]

results? could get legs like that with free Hand squats..LOL

We use it more for hip mobility and tight hips

[megafitness]

We use it more for hip mobility and tight hips

Aha...

[Fuzzy Nuts]

We use it more for hip mobility and tight hips

nice bro science

[Powerlift66]

I can deadlift around 75lbs more with a trap bar in the deadlift because the handles are higher so there is a less range of motion. It is more leg dominant and less lower back dominant than regular deadlifts. Nothing wrong using it.

Handles are higher on some models. I have both that one, and the one with the handles in line w/ the bar. (Lower).
Both are fine. If you want to compete in odd-lifts (USAWA) like my wife does, then you need to use the original, with the lower handles.

[jpm101]

Harness/hip lifts (advanced form of belt squats) are an exceptional movement and huge weight can be lifted...1,200-1,500 plus.

More strength is generated when a weight is lifted from below ,or at the hip line ,than if that same weight was placed on the shoulders; squat position bar on top of the shoulders or placed in the front squat position.  A lifter is taking full advantage of his potential strength like never before. with harness lifts.

When lifting in a harness lift, it's  pure, raw strength of the hips, glutes and chain of leg muscles all the way down to the feet.  Can do 5 reps of squats with 400..than might be doing 500-550 with a Harness belt with that same 400lbs..

I still prefer the BB  Hack squat over regular DL's. The weight is in a more natural line to be lifted, with the bar behind you, knee's not in the way and body not over extended leaning forward. . Nothing against a trap bar, used many versions with good results. Also for overhead pressing, hi-pulls, etc.

Good Luck.