Trap bars are still bars

You’ll find a trap bar in every weight room across America. Strength and conditioning coaches love it. CrossFit? Not so much. But I do, and here’s why.

First, a disclaimer: please don’t brag about your deadlift numbers if you used a trap bar. You’ll lift more with a trap bar than with a conventional barbell. Now that’s out of the way, let’s dive into why trap bars are a staple in our gym.

It’s Different
This is the main reason we use it. The trap bar checks all the boxes for a useful movement, just like a conventional deadlift. You can use heavy loads and move them long distances, making it great for functional training. The grip, height off the ground, and where the weight is carried differ from a conventional deadlift. This variety is good because life requires us to pick up things other than barbells, so we need to practice in different ways.

Less Stress on the Lower Back and Hips
There’s no evidence that conventional deadlifts are dangerous; in fact, being strong in a conventional deadlift probably helps protect the spine. But backs are weird, and some people have issues. They can do most things, like back squats, but even super light deadlifts can flare up their back. The way your body moves with a trap bar reduces the load on the back and hips, meaning people can still deadlift even with a sketchy back. Deadlifts aren’t dangerous, but the potential upside isn’t worth it if the first warm-up set leaves you in pain for a week.

Variable Heights
Life isn’t always ergonomic. You’ll need to lift things at different heights. The trap bar has two height settings, so we work on pulling from different positions off the ground.

Easier Grip
The biggest limiter of deadlift strength is your grip. Watch a strongman competition, and you’ll see them using straps to augment their grip whenever allowed. The neutral position of the trap bar makes it easier to hold, meaning we can do more weight or more reps. You need grip strength in sport and life, but there are times when you need to use your leg muscles without grip being the limiter. So, the less grip limits us, the more we can train the legs.

In short, the trap bar is a versatile, effective tool that deserves a place in your training routine. It offers variety, reduces strain on sensitive areas, and allows for heavier or more frequent lifting. Don't overlook its benefits!

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