The Trap Bar Overhead press, bottoms up position.
First off, no, I did not forget how to use a trap bar.
This is a great pressing variation, and the trap bar is starting to become a favorite tool of mine for presses.
The trap bar has the “low” handles that are closer to the floor and “high” handles that are commonly used for deadlifting.
In this variation I am using the high handles on the trap bar, so you have to flip the trap bar upside down.
The low handles allow you to use more weight because it is in a more stable position, while the high handles make the exercise more of a stability exercise.
And I’ve been focusing more on my pressing mechanics lately so the Kettlebells, landmines, and trap bar variations are becoming a major part of my routine lately. And I would recommend including more unstable pressing variations in your routine as either preparation sets, or in my case, as the main variation while you clean up your pressing mechanics.
Flip the trap bar upside down, put it in the rack. Grip the “high” handles, putting your shoulders in a more comfortable and stable position compared to the traditional overhead press.
If you are somebody who feels traditional presses in their joints and not so much in the targeted musculature, then you should benefit from this variation. Your muscles are working overtime to stablilize the bar, so if your mechanics are off the bar will tell you and it will begin to tilt one way or another.
Overall, it is great for working on stability in the overhead pressing movement and getting the muscles to do the work while sparing the joint and passive structures.
I would use this movement as more of a hypertrophy exercise and not so much as a strength focused exercise.
You could use this variation as a warmup for the low handle variation if you are more interested in strength gains.
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