TRAP BAR vs BARBELL | 3 Reasons WHY To Choose This Instead

Here are 3 Reasons WHY You Will Choose The Trap Bar Instead of a Barbell. Watch this video to learn about the benefits of the trap bar.
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The trap bar isn’t new: It’s been around for a LONG time. It was invented back in the 80s, when powerlifter Al Gerard invented it to reduce the stress on his back during deadlifts.
The barbell is shaped like a hexagon in the middle, allowing you to step inside it rather than holding the barbell with weight out in front of you as you would in a deadlift. This reduces the torque on your back.
Researchers had 20 experienced lifters perform deadlifts with a trap bar barbell and a straight barbell while hooked up to sensors that detected which muscles were being activated and how much force and power the lifters were generating.
The verdict: The trap bar activates your back muscles less than the straight bar does. It shifts the load from your back and hamstring muscles to your quads, the study suggests.
When you do a barbell deadlift, the barbell is in front of you. Even if you keep the bar close to your shins, your arms extend slightly forward in order to grab the bar and pull on it.
However with the trap bar, you’re standing inside it so you’re able to hold the trap bar right where your lower limb is. It puts the bar closer to your center of gravity. You’re in a much better position to pull where you don’t have the same torque around the lower back.
The trap bar activates more the quadriceps, while the straight bar activates the back and hamstring muscles.
Most trap bars weigh 45 pounds, which is the same as a standard straight Olympic Barbell. People can find it intimidating, but is easy to use. The trap bar can also be more comfortable to use than a straight bar, especially if you have a shoulder injury or back pain.
Trap bars are better when you are learning to lift because they are user-friendly, can help with positioning and teach you about proper leg drive. The most important part of deadlifts, for instance, is learning proper movement patterns for the hips, which help with mobility and strength.
One of the differences between the trap bar and the barbell is the type of hand positioning used. Trap bars leave you with a semi-pronated grip (i.e. handshake grip) as your only choice. The barbell offers you the option of using either an overhand, underhand or alternative grip.
Now we aren't saying to stop using the straight bar! You should use which ever barbell best aligns itself with your goals. Straight bars are great if you want to focus on your back muscles and hamstrings, but only if you don’t have lower back pain or injuries.
However if you still want to do deadlifts, but want to reduce stress on your back due to injury or if you are an athlete trying to develop explosive strength movements, then stick with the trap bar.
If you have a question or a comment on something you saw or heard in this video, leave Coach Brian a message below and make sure to SUBSCRIBE to our channel as well.
Thanks and have a great day.
===
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[@Criticalbench]

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[@Pacino718]

I always use the trap bar, even do Farmer Walks with it. Vanya has *GORGEOUS* legs by the way.

[@Criticalbench]

Thanks

[@fagundes1212]

And that's an understatement 😳

[@edkennedy7952]

That she does!

[@n34z3r]

Yes and yes 👌🏾

[@johnnygunzfilmbuff7821]

It's the only way I do Deadlifts. I've had some minor back problems since January this year from shoveling a lot of snow.

[@Criticalbench]

Awesome!

[@johnnygunzfilmbuff7821]

Yup.

[@icecreamalacarte]

@john Agree, and, I've found that it helps my lower back issues

[@Hammerhead1986]

I've realised the risk to reward isn't worth it with barbell deadlifts as I have no plan to compete in any powerlifting comps. This looks like a fantastic alternative, especially for form and biceps protection

[@Hammerhead1986]

My lower back has been giving me shit lately also and knees .....love my 30s lol

[@theflyingstonemason6867]

I purchased my own Trap Bar over 26 years ago and I've never managed to bend it unlike my Olympic bars. Now in my 50s I like to throw in some high rep work for the lungs and heart, such as, 30 reps with 140kg/315lbs. Young guys, give it ago.

[@Criticalbench]

Thanks for the feedback

[@GuitarsAndSynths]

I’m up to 270lbs on mine. Goal is 400-500 lift

[@GDoggy-em2xc]

30 reps with 315 and you’re in your 50s? That’s really bloody strong! For any man any body weight any age!

[@lots3799]

I have a 70's open trap bar, and she has perfect form. Il'l watch this a few times to learn from her stance. What a doll! Nice video kids!

[@Criticalbench]

Thanks

[@middidawn3665]

I haven’t lifted with a trap bar in forever! Been doing traditional DLs. I have back problems and can’t lift as much with a straight bar. Gonna do these tomorrow. Thanks for the video.

[@thesocialintercourse8068]

So how was it? With the trap bar

[@GuitarsAndSynths]

Love mine it’s great for farmers walks, shrugs, presses, rows, and squat deadlifts. Great space saving tool if you don’t have the room or funds for a squat rack.

[@richardwaring3980]

She's in awesome shape, well done!

[@Criticalbench]

Thanks.

[@potatosalad9519]

I have one of these and it will wear you out. you can get such a great quad isolation with it. just makes you overall stronger

[@jess1987]

Love the trap bar! I can't wait till I have my own, for home. There is so much you can do with it.

[@richardschafer7858]

Discovered the trap bar after I tore a lat muscle. Yes, it's more of a squat, but it allows me to continue to train. I love it.

[@Criticalbench]

Awesome! So glad you love it!

[@corbinhulsewe]

It’s really not more of a squat. In a study on joint angles and muscle activation, the trap bar deadlift was still a firmly hinge dominant lift and much closer to a conventional barbell deadlift than a squat. Interestingly, the trap bar deadlift was closer to a conventional barbell deadlift than a sumo barbell deadlift was.

[@Sttonkeoj]

All these comments are like, “wow Vanya” that nobody noticed he says his name is coach Brian but the title says Coach Chris Wilson

[@Criticalbench]

Thanks for pointing this out : )

[@valhallah]

Who are you talking about? I'm pretty sure Vanya was the only person in this video. There was that voice-over though.

[@adambrickley1119]

I dont think its one or the other. If you find trad dead lift is hurting your back, in my opinion you would be well advised to lower the weight until you can do it perfectly with no pain. The solution to not being able to perform a trad deadlift isnt to ignore the fact, but to go on a mission of self discovery to workout what the issue is, as you can bet that the issue will show itself in another exercise. Personally I like both.

[@Criticalbench]

Thanks for your feedback

[@kjvwarrior777]

Our gym trap bar is just like that one, with the triple grips, just starting using it because of a old back injury.

[@Criticalbench]

Let us know how that goes for you

[@Simon-d8n]

Yea. Same here. It’s. Good

[@LiveRaidei]

I read from a couple of strength coaches that this is the best total body exercise you can do

[@Criticalbench]

Thanks for commenting

[@alexchaney8916]

Add a deficit where you start the exercise in a deep squat and you have even more benefits!

[@nicholascauton9648]

This is how I do my business: - Parallette bar for push-ups - Gymnastic rings for inverted rows - Olympic barbell for front squats - Trap/Hex bar for Romanian deadlifts Edit: I’m a huge advocate for agonist-antagonist exercises in the same session. Currently running an upper/lower split with these exercises. The upper body workouts mentioned are done as supersets (10 supersets of 10) with DB overhead presses (3 sets of 12) as accessories. The lower body workouts are done as straight sets with 10 sets of 6. No accessories needed for this one since both exercises actually hit pretty much all muscle groups in the lower body.

[@Criticalbench]

Nice!

[@TheJollyMisanthrope]

Learning leg drive, which initiates the deadlift, is probably easier to develop using the trap bar.

[@Criticalbench]

Thanks for your feedback

[@GuyFromTheSouth]

Idk why but the trap bar hurts my back more when doing deadlifts. I feel like when i do barbell it uses the lower back muscle to lift it. But with the trap bar it feels like the back muscle isnt engaged as much and its straight up pressure on the disc. I do love the trap bar though for rows and farmers walks. Its great. It hits the lats better on rows.

[@Criticalbench]

Everyone has different anatomy, do what feels best

[@johnleon9865]

I wonder if this will get my hops up for basketball?

[@HernanHH95]

A nice adjustment would be for it to have something to adjust how wide your arms will be. Instead of a wide pyramid angle, your arms would be able to lift at a really acute angle, I would say almost like a 70-90 degree angle.

[@HernanHH95]

Hopefully a manufacturer notices that. Out of all, I haven’t found any with this feature.

[@goatlps]

#4 - You don't scrape your shins to death LOL. No one's got a #TrapBar like this one, so use more small plates so you can do lower reps and if it has raised handles turn the bar upside down to use the flat handles - everyone you see is doing this wrong and barely performing a rep.

[@GuitarsAndSynths]

Right? I scraped my shins bad on regular deadlift so using my trapbar until heals.

[@GDoggy-em2xc]

Yes, the low handles trap bar deadlift is actually harder than conventional barbell deadlift!

[@XinLi]

And I see you have a good one where the plates are further up so you can squat deeper. I usually have to get one of those plastic step things.

[@Criticalbench]

👍

[@89Epro]

She got more muscle than you

[@db-iu7qk]

I find it better on my back. Maybe cause there's less shearing force on the spine

[@Criticalbench]

Good work

[@seanharley8564]

Yeah, just switched today and was actually able to go heavier than I usual deadlift. I usually do 4 sets of 6 reps. I found it to be a lot easier and less strain on my back than the traditional 45 pound barbell.

[@TheErnieeeb]

Good video, Wow on the legs, wow on Vanya!

[@Criticalbench]

Thank you for watching!

[@PeterPetrakis]

For beginners or folks with injury I guess it's fine. I would be concerned with heavy lifts that get dropped for one reason or another. No way to avoid the the bar.

[@Criticalbench]

Thanks for your feedback.

[@joelchong5060]

I think it might just be the bar they used in this video. Most trap bars have the entire bar at or above the weight insertion holes.

[@SuperVigilante007]

Awesome video man! I’m a trainer and I appreciate your videos!

[@Criticalbench]

Awesome! Thank you!

[@TheDylan6908]

Less stress on the spine and that's a good thing. Is it? Don't we stress all of our muscles so that we make them stronger? Isn't poor form the problem with conventional DLs?

[@Criticalbench]

Yes we do stress our muscles. What we are talking about here is unnecessary stress/ harmful stress that is caused by poor form and execution.

[@M313-u8d]

What’s the purpose or difference between the high and low handle in the trap bar?

[@Criticalbench]

ROM. Essentially when using the high grasp bars your starting position is a little higher therefore your ROM is slightly smaller than when you use the low handles; you won't get as deep of a squat.

[@viper3636dr]

@@Criticalbench Another video suggested high for posterior and low bar for quads.. I'll have to test this before accepting the info though.

[@GDoggy-em2xc]

All I know is low handle is a helluva lot harder. I’m talking 20 percent harder.

[@spartaragekick6202]

u can also put a block under both sides of the plate weight so u dont go dwn as far when @ bigginer stage....like a 4×4 block starting off...then when u build up ur legs abit more then u can do full movement of the trap bar...would be abit like doin negatives starting off....cuz ur not going all the way dwn...i came here cuz i was wanting to get this exact bar...so i wanted to c if it cleared the knees

[@Criticalbench]

Tighter ROM has its benefits 💪🏻

[@futbol1972]

I have 2 buldging disk in lower back so I don't do barbell squats anymore. I also have a bad knee knee so I been doing landmine belt squats which I think they are ok and does not bother my back or my knee, as long as my knee does not passes my toe while squatting then knee will be fine. Can I build legs with trap bar or should I just stick to belt squats. Also thinking about getting a sled to build legs?

[@Criticalbench]

Trap bars are amazing. They will definitely be great for your legs. I highly recommend sled work too.

[@GDoggy-em2xc]

Sled pushing will build your work capacity. Not sure if they build strength or muscle. They might, they just never did for me.

[@futbol1972]

Theybare selling me a tank 1 sled here in my town for $500

[@pranotidesai5084]

I have a herniated disc in my lower back too and I am doing the trap bars. It took me 3 months of training to feel comfortable bending with weights. For me pushups is something that gives me back pain, I still can’t do a proper pushup . Not sure how should I get do pushups without putting pressure on the back.

[@futbol1972]

@@pranotidesai5084 just gotta embraced core and dont sag your hips when doing them. u can do push ups on your knees but keep back supper straight and use your core

[@mgupta3525]

Will it grow as much muscle as conventional

[@Criticalbench]

Yes, if you are consistent with your training and following an excellent eating plan

[@eheheh3263]

What brand is that trap bar she’s using? Where can it be purchased???

[@charlesmason1278]

Looks a lot like the great northern, or a Rogue bar.

[@jmc0369]

Xmark Olympic hex bar..... That what i found anyway

[@jmc0369]

Or valor ob hex

[@jmc0369]

Or Cap olympic super trap bar... Seems like of knockoffs

[@eheheh3263]

@@jmc0369 i think it’s the Xmark you mentioned… thanks 👍

[@edkennedy7952]

More vid's with Vania please!

[@Criticalbench]

Stay tuned

[@leowunder4018]

How tall do I have to be to use a trap bar

[@Criticalbench]

There is no height restriction

[@leowunder4018]

Criticalbench would a 5”5 man fit the trap bar?????🤔🤔🤔🤔🤔🤔

[@Criticalbench]

Leo Wunder Absolutely! The trap bar doesn’t discriminate 👍🏻😉💪🏻

[@leowunder4018]

Criticalbench cooltastic 💪💪💪 HashtagGains

[@blackfootgunner8872]

Starts at 0:55

[@Criticalbench]

Thank you!

[@marksmith9175]

one major problem with the trap bar in this video - the handles are much too FAR APART. i'd recommend the trap bar that i use - the 80 lb. MEGA SHRUG BAR from NEW YORK BARBELLS. the handles are just 24" apart. VANYA - your well built legs are SOOO attractive. i'll be asking you for a date very soon. constant tension trap bar deadlifts and speed walking are definitely the way to go.

[@Criticalbench]

Thanks for your feedback

[@mossoconnor4417]

Mark Smith I like the wider handles, let’s you vary your foot width and puts more stress on the upper back so more trap gains.

[@gypzino]

we love vania

[@maciek8159]

Criticalbench Thank you for the video. I love trap bar dead

[@Criticalbench]

Cool! Go ahead and try it 😎🏋️‍♀️

[@strongsan]

Wow.. you look so aesthetic

[@Criticalbench]

Thanks

[@zabitkhanalamyar3930]

۰

[@gettingleanwithjanine922]

Which trap bar is this? Ty

[@Criticalbench]

This is an OB Hex Bar.

[@scottwhitley258]

She has the perfect level of muscularity IMO. Terrific physique.

[@hurricane5125]

Umm vanya😍

[@paulmcbride8164]

Vanja does not speak only nods her head

[@jrsgarage3244]

Great exercise, WOW she's got better leg's than coach 🤣

[@Criticalbench]

Yes, thank you!

[@ultrahighgain412]

Mercy. What a beautiful woman.

[@Criticalbench]

We agree!

[@pathological6]

She’s bigger than her coach (a skinny dude) - she should be doing the talking!

[@Criticalbench]

😊 ... but her demonstrations are on point!

[@pathological6]

@@Criticalbench and you were right - actions speak louder than words 👌🏼

[@georgecraig8560]

I would find this much easier to understand if the closed captioning were in English instead of Korean.

[@lh1690]

I thought Superman's mum died?

[@joem80003]

She has more muscles they 99.999 percent men, does she come with the bar too.

[@andyt8504]

I like using the trap bar and I think for 95% of those to do weight training, it’s a better choice than a barbell dead lift. But the explanation this fellow, “coach Brian“, provided was not very helpful. It was not clear and it didn’t explain much.

[@Criticalbench]

I think trap bar is a lot more forgiving on the lower back if thats what you're saying.

[@sialababamak537]

Comparing deadlift with trap bar deadlift is almost like comparing leg curls with bicep curls. It is different exercise. BTW instead of trap bar deadlifts do the damn squats.

[@Criticalbench]

Come on... thats not even close to an accurate comparison 😂 leg curls/biceps?!?! Let it be known it is FACT that these two exercises the Deadlift and Trap Bar deadlift work similar muscle groups

[@sialababamak537]

@@Criticalbench I might exaggerated a bit :) My point is that you should not choose between those to exercises, do both. They are complementary.

[@nathanielelijahlepe6406]

Can you do squats with this bar?

[@pierrecohenmusic]

Nate Lepe yes. Just don’t hinge your hips backwards when coming down

[@strawberryyogurt0]

@Nate Lepe ... stand on a couple/few 45 lb plates will allow you to get lower in the squat position when using the hexbar/trap bar.

[@Nicitor313]

I know this sounds silly, but I can't take seriously a person wearing his baseball cap backwards.

[@gerryger1731]

Vania has the most beautiful eyes on the planet and her cheeks and smile are sublime too! Thank her for the demonstration and you for the play by play.

[@H410M45T3R]

simp

[@gerryger1731]

@@H410M45T3R I only simp on your moms. Just a comment to show appreciation for a real woman.

[@TheKidtattoo]

Well technically it’s called a hex bar..

[@Criticalbench]

TheKidtattoo It’s called a lot of things. Depends on where you live, where you train 😉👍🏻💪🏻

[@fatmansprinter]

great for beginners not to get a stronger back while getting big leg strength then you go to conventional deadlift and pull your lower back 🤣 just deadlift for gods sake if that is what you want to be good at.

[@Criticalbench]

Deadlifting is a difficult movement and form should perfect before executing this lift with significant weight.

[@davidharcot220]

i have got to say of vaniya nice LEGS and arms

[@Criticalbench]

Agreed

[@spartakus41]

Vania is gorgeous!

[@Criticalbench]

She really is! 💯

[@kiyoponnn]

"More power output" First off, do you even English, bro? It's should've been ",higher power output." Secondly, the formula for power is force times velocity, not "strength times velocity" which is completely false and finally hex bar deadlifts and straight bar deadlifts require the same amount of power.

[@Criticalbench]

While we appreciate your feedback ... courtesy in your comment would be appreciated.

[@kiyoponnn]

@@Criticalbench Sorry, I overdid it.

[@jcolterh]

Shes a babe.

[@Criticalbench]

She's AWESOME! :-)

[@krymzesdwa]

God, she's hot.

[@snakey973]

Its a hex bar, not a trap bar

[@Criticalbench]

Thats getting rather picky & I'm not sure why ... essentially it is the same thing. What you call them it irrelevant.

[@Siegbert85]

insert *it's a trap" meme

[@RighteouslyWicked]

Can she talk or just not and point?

[@thesalinavictoriashow4632]

Definitely looks more comfortable, even for me lol I’m such a beginner 🤦🏽‍♀️🤷🏽‍♀️

[@Criticalbench]

Definitely!!

[@rikybologna3579]

@Criticalbench Does the trap bar may whole substitute deadlift and squat performed with barbell both? Thank you.

[@MrSurvivalgecoLP]

Yes and no. Keep in mind most trap bars have handles at normal barbell height as well as elevated handles, which matters, because if you have long arms you can miss out on leg development. You can do it if you want to, but it also isn't wrong to include some leg work (like front squats) or back work (like rack pulls).