Trap Bar Training Exercises: Design, Benefits, How To’s

The lure bar was invented by Al Gerard again within the late Nineteen Eighties as a better technique to do shrugs and that’s how the lure bar acquired its title. And who doesn’t like training the traps, the biceps of the higher again? A giant pair of traps a like a cherry on high of an awesome construct however including lure bar coaching to your routine can open a brand new pathway to a lot extra.

Right here this text will clarify lure bar design, advantages, and 6 nice lure bar workouts that aren’t deadlifts or shrugs.


Lure bars often have two pairs of handles: One pair tasks upward in a squared D form from the bar known as D handles and one pair that’s degree with the bar. And the bar could be flipped over to make both pair out there. The D handles shorten the vary of movement wanted to select it up from the ground whereas the extent ones lengthen it. The stubs (the place the burden goes) on both facet are at proper angles to the handles.

The hex design of the lure bar mixed with the stubs means that you can step contained in the bar which aligns the burden extra along with your middle of gravity. It is a godsend for lifters who’ve a historical past of low-back ache or these lifters trying to minimize their injury risk whereas nonetheless lifting heavy.


Apart from making it simpler to coach your traps arduous and heavy, there are a couple of essential advantages of coaching with the lure bar over the barbell.

The impartial grip of the lure bar reduces the danger of biceps tears versus a blended grip on a barbell. This lets you go heavy with out the danger of damage. Plus, the impartial grip is less complicated on the forearms and elbows versus a pronated or supinated grip, serving to you build awesome grip strength too. The impartial grip is our strongest grip.

There’s much less shearing drive on the backbone as a result of the axis of rotation is sort of in-line with the burden on both facet. This reduces the quantity of shearing drive on the backbone which is nice in case your decrease again is a matter.

The lure bar makes it simpler to be taught complicated actions such because the deadlift and squat, over the barbell. So long as you retain a impartial backbone doing lure bar squats and deadlifts, it’s very forgiving.


Lure bar deadlift and shrug variations are nice however that’s not the one workouts you have to be performing with a lure bar. Listed here are six lure bar workouts that deserve a spot in your routine for selection and positive aspects.

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