Bodyweight movements on longitudinal trap bar variations provide the same benefits as previously described except for the anteroposterior instability. However, this is more than made up for as the degree of mediolateral instability is quite extreme and even the slightest degree of asymmetrical loading (placing more weight on one side of the body) will cause the bar to rotate and twist. In fact, many of the bodyweight variations are some of the most difficult variations of traditional bodyweight drills you’ll ever perform due to the required motor control and symmetry.
In addition, the dip variation is the single most challenging dip exercise you’ll ever attempt as the level of balance, motor control, core tightness, and shoulder stability is exceptionally high. Unless you perform dips with perfect mechanics including proper hip hinge, forward lean, and approximately 90 degree joint mechanics, these will be impossible (read more about proper dip form here). Also big shoutout to my good buddy and fellow trainer Cedric Hiles @teamcanfitness for inspiring the dip variation. Cedric is an awesome up-and-coming trainer and definitely worth following.
In terms of variations of bodyweight drills the options are endless. My favorites include pushups, inverted rows, dips, pullups, hanging leg raises, single leg pushups, single leg inverted rows, and more. Lastly, if some of the bodyweight drills such as dips and pullups are too challenging and too unstable, you can regress them by placing the bar on the rack hooks (where you would rack a barbell after a set of squats) instead of the safety pins. Doing this it helps keep the trap bar more locked into position with less rotational forces involved.
See more longitudinal trap bar exercises and explanations at link in bio or at https://www.advancedhumanperformance.com/blog/a-better-way-to-use-the-trap-bar-longitudinal-trap-bar-exercises
Live well train hard.
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