Yeah, I know this seems like trap bar variation #734, but as always I’ll try to provide a rational explanation for why this latest trap bar insanity is so effective and useful. With that said, if you’re looking for one of the most low back-friendly variations for performing squats, deadlift, and bent over rows, while also allowing heavy overload, look no further than this hanging trap bar method. Simply flip the trap bar on its side, elevate yourself on two small boxes or benches placed to the sides of the bar, hook a standard v-grip T-bar attachment on the center of the bar, then perform deadlifts, squats, bent over rows, and RDL’s. The v grip attachment idea was my awesome client @lpetchlee1
HANGING TRAP DEADLIFTS AND SQUATS
There are several reasons why performing deadlift and squats with the hanging trap bar protocol are so effective.
1. When performing hanging trap bar variations of deadlifts and squats, the load is placed much closer to the center of mass, making it exponentially easier on the spine. This movement actually feels quite similar to both a hanging kettlebell squat or a belt squat; however, the key difference is that the hanging trap bar variation allows exceptionally heavy loads to be used while the other variations do not.
2. The hanging trap bar protocol improves squat and deadlift. Essentially, the variations using the hanging trap bar method are almost identical. The main difference is that, for the deadlift, the lifter places the load back to the floor each rep (i.e. dead stop method) as I show in the first part of the video. In contrast, during the squat variation-demonstrated by the awesome @benlaitheasianguy-the lifter maintains constant tension throughout, never allowing the load... Follow the link in my bio to the full article or go to https://www.advancedhumanperformance.com/blog/safest-way-to-deadlift-squat-row-hanging-trap-bar
Live well, train hard.
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