Trap/Hex bars don’t just have to be used for deadlifts. Four others exercises that can be used with this bar.
Deadstop Trap Bar Rows:
The neutral grip position can be more friendly on the shoulder and maybe better for those with shoulder issues. Like the Pendlay Row, you have the deadstop between reps, but the higher handles allow for keeping a flat back if you have flexibility/mobility issues.
Trap Bar Overhead Press:
Again, the neutral position maybe more friendly for the shoulders and it allows the elbows to naturally stay forward. With the handles down, like I’m doing, this becomes a much more unstable press and is similar to that of the hanging band technique if you don’t have bands.
The trap bar are great for these as it forces you to stay in the hinged position at the top and stops you from coming right up. This keeps the glutes loaded. Again, the neutral position makes it easier to pack the shoulders.
Trap Bar T-Bar Row:
Doing these with the trap bar is great, the angle of the bar where I’m holding the bar, is perfect for rowing and the 45 degree angle of the bar allows for a really comfortable pull.
If you have a trap bar, experiment with these exercises. More variations to come.
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