Until recently, I was impressed by the straight-legged deadlift with a regular straight bar. This exercise was, without a doubt, my favorite, and I even considered it slightly more effective than Great Squats. I came across the opinions of other authors, whom I respect very much, regarding the so-called Trap Bar, invented by Al Gerard. I was familiar with its main advantages. But the first time I tried training with a trap bar was only a few months ago. I didn't hesitate to recommend the trap bar to those who had trouble adjusting to the straight bar deadlift, but I never felt the need to experiment with this outlandish contraption myself.
The debate about which is better, a straight bar or a trap bar, has long died down and been forgotten. For those of you who still don't know what this thing is, a trap bar has a diamond-shaped bar that has parallel handles inside two corners for gripping. You stand inside the diamond and grab the bar with these handles parallel grip. This allows you to pull more vertically compared to an exercise that uses a regular straight bar. In such conditions, it is much easier to keep your back straight, and the “leverage” of the exercise improves greatly. But I used to always ask myself this question: “Do I have problems with a straight bar?” I didn't have any problems, so I didn't see any reason why I should switch to a trap bar.
At first glance, this “fix it until it breaks” philosophy sounds pretty reasonable. If an athlete, due to the characteristics of his physique, has extremely poor leverage, or is very tall, or has very long femurs, and he cannot keep his back straight while performing deadlifts with a regular bar, then, obviously, it is better for this person to switch to trap bar. I didn't seem to have this problem, so I was happy with the straight bar and only performed deadlifts with it. I was able to do this movement perfectly, I became very strong in it and progressed well.
On the other hand, I sometimes suffered from periodic lower back pain. I justified this by various circumstances that led to this unpleasant feeling in the lower back, instead of looking for the causes of this pain. If the pain appeared during working sets performed on the legs while standing, then I believed that these circumstances were to blame.
In parallel with this, more and more often I began to hear laudatory reviews about the trap bar from a variety of famous authors. And even many of those who became famous for their extreme conservatism and rejection of any innovative ideas that appeared after the invention of the barbell with collapsible weights in 1901 nodded approvingly at Al Gerard's invention. To resist and not try something that was so unanimously praised by many people whom I considered geniuses in strength training, it was impossible.
Additionally, as I watched my clients deadlift with ever-increasing weights, I noticed that they began to have problems with technique. They believed that they were keeping their back straight at the beginning of the deadlift, but from the outside it was obvious that there was a slight “rounding” in the lowest part of their lower back. Such degradation of technology was observed in each of three people, with whom I trained regularly - although they were all of different heights and had lower limbs different lengths. After I discussed this technique problem with one of my training partners, I asked him to pay special attention to my lower back when next training session I'll do deadlifts. For the first five reps my technique was perfect. On the sixth rep I started to “round up” and I tried to correct myself. On the seventh rep, I began to “round” again, and every time I started a rep with proper form, my back invariably rounded as soon as the bar left the floor.
Extremely frustrated, I decided to switch to a trap bar. I thought I'd give it a try for a few weeks and, apart from anything else, it would be a break from the straight bar deadlift. I could always go back to a traditional fretboard. However, now I seriously doubt that I will ever go back to a straight bar. I fell in love with the trap bar the first time I tried it.
I prepared for the next training session as usual. Since the trap bar was a new tool for me, I lowered the deadlift weight by five kilograms to get used to the new movement and new amplitude. I usually reduce the weight even more when experimenting with new exercises, but I read about the trap bar that exercise with it only improves the “leverage” compared to a traditional bar. I did a set of squats and crawled over to the trap bar and started the set. From the very first second I “drove” into the movement. No difficulty with technology. I didn’t feel any discomfort or need to “adjust” to the new amplitude. The movement was very similar to a squat, but it was clear that it still worked the lower back and trapezius.
Imagine my surprise when I did twice as many reps with the trap bar as I would have done with the weight if I was using a regular bar! Considering that I had reduced the weight by not five kilograms, I expected to do 12 repetitions. Imagine the surprise of an old masochist like me when I did 23 reps! Perhaps I still squeezed out one repetition, but I will never know. I felt so sick from the nausea and lack of oxygen that I fell like a sack on the floor and just opened my mouth wider, swallowing air and hearing my heart pounding in my ears. My thighs and buttocks burned as if they were being roasted with a torch, and my lower back was hot, the muscles there were torn from the pressure of the blood.
The pain that followed the new movement was what I expected, but the fact that the next day there was no pain in the lower back confirmed that my choice was correct. After another week, I began switching some of my training partners to the trap bar with equal success. A new variation of the deadlift makes it easy to maintain proper form despite the exceptional muscle fatigue. This is explained by the more effective “leverage” of the exercise. Better leverage also allows you to use heavier weights, which in turn better stimulates the working muscles in your butt, thighs, and lower back.
I just can't get enough of the trap bar. Certainly, deadlift The straight bar exercise has its own history and many people perform this exercise with amazing success. If you truly love the straight bar and can perform the movement safely and are 100% confident in your technique, then deadlift the traditional way. I would only recommend that you periodically have someone watch your technique from the outside to make sure that everything is in order with your technique. And if you have problems with a straight bar, then don’t be afraid to try a trap bar – it’s a wonderful, safe and extremely effective tool.
Fedorova Anastasia. Sumo deadlift 50 kg.
Leg workout
In this article I will tell you about leg training, used when vertical load on the spine is contraindicated. I started the training I described several years after a compression fracture of the spine. I am currently studying this program. From time to time, back pain makes itself felt, but this is nothing compared to what it was before. The program was developed by the leading trainer fitness room Stimul, where I worked out, Mikhail Voronov. The training turned out to be available to me after a recovery period that lasted several years. I'm scared to think what would have happened if I didn't do anything. Now mine physical fitness much better than it was in 2011.
In order.
You should start training with warm-up, which should take you approximately 10-15 minutes.
During the warm-up, warm up your joints well with rotational movements. Squat without weight until parallel to the floor. An exercise bike or treadmill is also suitable as a warm-up.
Cardio training
The workout includes several exercises. Exercises should be divided into 2 days. For example, half of the exercises are performed on Monday, the second half on Friday. On Wednesday, do upper body exercises.
Exercises for legs and lower body:
- Lunges. or steps with dumbbells.
- Plie squats
- Sumo deadlift
- Bent-overs with a barbell
- Trap bar squats
- Swing your leg
- Hamstring curls
- Dumbbell raises on a table for 1 leg
- Shin training.
- Reverse hyperextension
I do 3 sets of 10 reps for each exercise.
Lunges or steps with dumbbells .
This exercise involves the gluteus maximus, quadriceps and calf muscles.
Technique: Take dumbbells in your hands, lower them to your sides, stand straight, place your feet shoulder-width apart. Breathe in. Step forward with one foot as far as possible. Keep your torso as straight as possible, keep your back tense. Squat down, slightly touching the floor with your back leg. Make sure that the knee of the working leg does not go beyond the toe, but remains at ankle level. With a vigorous effort as you exhale, pushing with the heel of your front leg, return to starting position.
The longer you take the step, the more the gluteal muscle is activated. Try to lift with the gluteal muscle, not the thigh. Keep your balance.
Steps with dumbbells
Steps with dumbbells more dynamic exercise, but the principle of its implementation remains the same as with lunges on the spot. I will even compare the exercise to the farmer's walk described in the book. This book is more intended for training men, but women would also do well to read it as motivation.
Technique: take a breath, step forward as far as possible, but maintaining a 90-degree knee angle. Lower yourself down, touching the floor with your back knee. As you rise, load your gluteal muscle; when you stand up, shoot forward a little, transferring your weight to your front leg, remembering to keep your back straight. Rise up to step your other foot forward. Keep your lower back arched, don't round it. This exercise does not load the spine and eliminates vertical load, unlike lunges with a barbell or squats with a barbell. Lunges with dumbbells can replace squats for those people for whom they are contraindicated due to problems with the spine or knees. However, carefully monitor the position of the knee so that it does not extend beyond the toe. Loading during lunges with dumbbells on 1 leg, a more gentle exercise for the back. Because To load both legs with proportional weight, you would have to squat with twice as much weight and place it on your shoulders, rather than holding it in your hands.
Perform 10 reps on each leg, 3 sets.
Plie squats
Name "Plie" comes from the French word for "squat", referring to the ballet movement of bending the legs at the knees from a feet-out position.
Plie squats develop the strength of all large muscles in the lower body (glutes, quadriceps, hamstrings, calves, abs). Just like lunges, the load on the spine is relieved.
Technique: take a dumbbell in your hands, spread your legs wider than your shoulders, spreading your feet slightly outward, bend your knees slightly, straighten your back, bend at the lower back. When squatting, spread your knees to the sides, stretching the adductor muscles. Having reached a position where your thighs are parallel to the floor, push off with your heels and stand up. Lift the weight with your legs, not your back.
If you are standing on a support, you can sit lower. The lower you sit, the higher the effect and load on the adductor muscles.
Supported plie squats
“Sumo and plie squats are pretty close. The difference, however, exists primarily in the load experienced inner surface hips - with plie it is slightly larger than with sumo. There is also a difference in execution: plié requires a strictly vertical position of the body, while with sumo the back is tilted forward and the pelvis is pulled back.
Sumo requires the pelvis to be pulled back at the lowest point. The back is tilted forward. It gives the impression of a person sitting down on a chair. Sumo squats allow you to handle heavier weights.”
Sumo deadlift
When executing sumo deadlifts, most of the load goes to the thigh muscles, while the spine receives less load. That is, vertical load is also excluded. The following muscles work: back extensors, latissimus muscle backs, upper part back, forearms, buttocks, quadriceps, hamstrings. This basic exercise.
The technique is similar to squats plie: place your feet wider than your shoulders, spreading your feet slightly outward, bend your knees slightly, straighten your back, bend at the lower back. Squat down with a straight back, clasping the bar with your hands with an overhand grip. Use straps. Tighten your entire body, lift the barbell as you exhale, straightening your legs, rather than pulling it with your back. Press your feet into the floor. At the top point, do not straighten your knees completely. Do not lean your back forward while lifting. Focus on the thought that you are pressing your feet into the floor, rather than lifting the barbell up. From the top point, return to the starting position without rounding your back.
Unfortunately, people often get injured when deadlifting because... perform the exercise with the wrong technique. Those. they pull with their backs, which under no circumstances should be done, and not with their legs. To begin with, take light weight, record yourself on video to watch from the side, stand sideways to the mirror. Perform 3 sets of 10 reps.
Bent-overs with a barbell
When bending over with a barbell on straight legs, the gluteal muscles and biceps of the thigh (back of the thigh), the back muscles in the lumbar region and the muscles that extend and hold the spine are loaded.
Use light weight. Since this is not a basic exercise, a bar weighing 20 kg will do. It is best to place the barbell on a rack at pelvic level, or on a bench so that you can remove it rather than lift it from the floor.
Execution technique: place your feet slightly narrower than shoulder width, take the barbell in your hands, straighten your back, bend at the waist. Keep your knees straight, don't bend. Perform a movement similar to if you were trying to hang over a fence. Lean forward without moving your pelvis back. Reach down with your back straight as far as you can. Avoid rounding your back. While performing the exercise, focus on back surface thighs, you should feel it stretching.
Perform 3 sets of 10 reps.
Trap bar squats
Squats with a barbell on the shoulders are not possible for me. The solution was squats with a trap bar.
This exercise perfectly stretches the lower back, but you should start doing it without weight. If you don't have special simulator, try on a bench or machine at such a height that your legs hang down freely at the final stage of the exercise. You may have to place something under one of the edges of the bench. You can wear weights on your feet.
It is important to exercise at any age. Properly structured workouts will help you maintain health for many years. The presented set of exercises will help you train your legs when vertical load on the spine is contraindicated; here it is absent. Remember, be sure to consult with your trainer and doctor before exercising.
Now I can say that I train like a healthy person.
I hope my example will help someone else. In the next article I will tell
Probably many people are familiar with such a projectile as a trap bar:
The thing is not new in the world strength sports, but for some reason undeservedly unpopular among those who complete gyms. We have very few clubs in Yekaterinburg that have such a wonderful equipment. Therefore, I would like to talk a little about it so that fans of strength sports have more options and opportunities for training.
You can do quite a lot with a trap bar. various exercises, but still the main thing is the classic deadlift:
The version with a trap bar greatly simplifies the technique of performing this movement, since the hands occupy a more natural position, and there is no need to “go around the knees.” As a result of improved movement geometry, the negative load on the back is reduced and it becomes possible to do more repetitions or increase the working weight. This advantage can greatly make life easier for people whose anthropometric data does not allow them to maintain ideal technique. straight fingerboard. And everyone else who does not plan to compete in powerlifting, I think, will appreciate the advantages of this movement, especially beginners, who will find it much easier to master the deadlift with a trap bar.
Continuing the conversation about deadlifts, it is worth noting that by changing the angles in the knee and hip joints, you can vary the load between the quadriceps and lower back. If you keep your back as vertical as possible, and knee joint bend it harder, it will work great option parallel squats, which can become a full-fledged exercise for the legs, especially for those who are shown to reduce the axial load on the spine.
And the opposite situation: if you keep the knee joint almost straightened and tilt your back more forward, this will already be a straight-legged deadlift.
But all the exercises described above are quite well known and concern only the lower body and lower back. But with a trap bar you can also train your upper body perfectly, namely all the major back muscles: teres major, latissimus, trapezius, rear delta etc. For many, one of the favorite exercises for the upper back is the barbell row to the stomach:
So, if you replace the usual straight bar with a trap bar in this exercise, the exercise will become more convenient, since it will be much easier to maintain the starting position, the load on the lower back will be reduced, and the development of the target muscles will increase significantly!
Bring it to a burning sensation target muscles(widest and large round) with a straight bar, not all clients achieve failure, while on a trap bar the majority reach failure from the back, not the arms! And just like with traction, by varying the angle of inclination of the body, you can shift the load: the more vertical the body is, the higher the load goes, from the latissimus to the teres major and infraspinatus and then to the trapezius and rear deltoid. Moreover, with a trap bar, this movement of the load is felt more subtly, which allows you to almost isolate the necessary areas of the back. Therefore, I recommend trying these exercises, I’m sure everyone will find something new and effective for themselves!
Which type of deadlift is best? Deadlift with trap bar, classic, sumo? It all depends on what you want to achieve and what goals you are pursuing. What do you want to get out of training: build muscle, get rid of excess fat, become able to lift insane weights in the deadlift? Once you answer these questions, we can determine which type of deadlift is right for you.
The need to develop joint mobility
Unless you are a professional powerlifter, your back should remain straight when performing deadlifts. One of the biggest problems when performing deadlifts is the lack of joint mobility, which is why the athlete cannot get into the starting position with a straight back. Those. lean towards the barbell and grab it so that your back is straight.Few beginners have good mobility hip joints and are able to transfer the load to the hamstrings. Therefore, we suggest that most beginners first perform the Romanian deadlift ( aka deadlift).
After some time, they can switch to deadlifts with a trap bar. The handles of the trap bar allow you to continue mastering the deadlift technique even for people with insufficient mobility of the hip joints.
What kind of exercise should I move on to next - sumo deadlift or classic deadlift?
Most lifters master the sumo deadlift quickly. This may not be the type of exercise in which they will lift the heaviest weights, but many people find it easier to learn the correct starting position for a sumo deadlift than a classic deadlift. The main limiting factor here is the stretch in the groin area.
No less important factor is the strength of the hamstrings. Getting into the straight-back position of a classic deadlift requires not only excellent hip mobility, but also very strong hamstrings. If these muscles are not strong enough, then there is a high chance that you will hunch over and begin to perform the exercise with incorrect position lower spine.
What to choose?
"Which type of deadlift is best?" - you ask. To which you can answer: “Better for what purposes?”Deadlift with trap bar resembles squats with a barbell. There is a strong bending of the legs in ankle joints, the back is as close as possible in a vertical position, as a result there is a significant impact on the quadriceps and muscles of the front surface of the body.
IN classic deadlift it's the other way around. Most athletes move their pelvis far back and tilt their body more. As a result, the exercise perfectly develops the muscles of the back surface of the body ( gluteal muscles, hamstrings and back extensors).
Sumo deadlift- This is an intermediate option between deadlifts with a trap bar and classic ones. In the starting position, your pelvis is located closer to the bar ( focus on moving your knees out to the sides rather than pushing your pelvis back), and the upper body is in an upright position.
As a result, the sumo deadlift develops the quadriceps, glutes, hamstrings, and to some extent the back extensors and hip adductors.
Load on the spine
Of course, there is a certain risk of injury when performing deadlifts. If it didn't exist, then everyone around would have huge lats and deadlift over 200 kg.Let's get one thing straight: the lumbar vertebrae are quite large and are designed to withstand compressive forces. Compression is the vertical compression of the vertebrae.
Everything you do causes some compression of the vertebrae. The simple tension of the abdominal and lower back muscles already causes compression, and not just the vertical load on the spine ( like during squats). Although the greater the weight of the projectile, the higher the compression force acting on the spine.
However, compression force should be the last thing you worry about.
Shear force- this is what brings much more problems to your vertebrae. It occurs every time there is a strong body tilt. When you lean forward ( or bend at the hip joints), the vertebrae tend to slide sideways on top of each other.
Unfortunately, for most people, shearing forces pose a serious risk. One of the main reasons for this is muscle weakness abdominals, gluteal muscles and hamstrings. As a result, lumbar region The spine bends in the opposite direction when the body is tilted forward.
In this case, the compression force acts in concert with the shear force and abrades the vertebrae into a fine powder.
The more vertical the upper torso, the lower the shear force. This is why those who suffer from lower back pain can often perform front squats while back squats cause them pain or discomfort.
As for the deadlift, it is better for such athletes to perform this exercise with a trap bar or sumo style, at least for a while, to reduce the shear force.
High rep deadlifts?
In the case of the deadlift, repetitions greater than three turn the exercise into torture, or at least cardio.If your goal is to lose weight or develop muscle, then high-rep deadlift sets may be beneficial for you. However, it's like playing with fire.
Therefore, in the case of sumo deadlifts and classic deadlifts, we recommend that you do 5-6 repetitions per set. But in deadlifts with a trap bar, you can perform 10-15 repetitions, especially if your goal is to lose excess weight.
You can do whatever you want, but we think this approach is more correct.
Finally
So, deadlift with a trap bar if:You don't care how much weight you can deadlift
You - professional athlete and you should reduce the likelihood of injury
Insufficient mobility of the hip joints does not yet allow you to perform sumo deadlifts or classic deadlifts with a straight back
Your main goal is to lose weight
Many powerlifters perform classic deadlifts in competition and do sumo deadlifts in the off-season. The point here is to work on your weak points.
For example, if you usually perform a classic deadlift with a high pelvis in the starting position, then you get used to the fact that you can easily lift the barbell off the floor, but in order to perform a lockout ( lift the barbell all the way), you need to tighten up already.
Conversely, someone who usually performs sumo deadlifts with a lower pelvic position gets used to struggling with the barbell when it comes off the floor, but after that, any weight can be brought to a lockout without any problems.
So, the point here is not in alternating styles of performing deadlifts, but in working out the weak points of the amplitude.
Also keep in mind that improving your trap bar deadlift performance will have a positive impact on your progress in sumo deadlifting. And increasing strength in the sumo deadlift allows you to increase strength in the classic deadlift.
The differences between the trap bar deadlift and the classic deadlift are too great for the former to have a positive effect on the latter. But who knows, maybe it will work in your case.
The trap bar (also sometimes called the diamond bar), invented by Al Gerard, is an excellent tool for deadlifting and is significantly superior to the straight bar in terms of comfort. Compared to a straight bar, a trap bar reduces stress on the lower back due to the fact that it allows you to keep your arms in an almost ideal position. In addition, you can lower the trap bar in exactly the same path as you lift it. When performing deadlifts with a straight bar, you probably noticed how difficult it is to lower it down. It’s difficult because the knees get in the way more when lowering the bar than when lifting it. How much your knees hinder you depends on your individual build. The diamond-shaped bar allows athletes to get the best out of the deadlift while minimizing problems with technique. This is not a vulture, but simply a miracle. Convince the administration of the gym where you train to purchase a trap bar. Everyone who uses it will benefit from it.
Trap neck
If you are a competitive powerlifter and are therefore forced to use a straight bar in competition and most of your training, a trap bar can serve you well as a valuable training tool during the “off-season.” It greatly reduces the traumatic load, but at the same time develops strength that Maybe then help you master the straight bar deadlift more weight(or even squats). Before competition, you will need to return to the straight bar for one cycle so that the strength you develop on the trap bar will transfer over to the straight bar deadlift (or squat).
When performing deadlifts with a trap bar, you can, if you want, bend your legs more - then the movement begins to look more like a squat than a deadlift. The distance between the handles of a trap bar is usually 56-61 cm, depending on the manufacturer. The handles are parallel to each other, and the bar does not touch your feet. The trajectory of an imaginary straight line drawn through the ends of the trap bar can “pass” through your body. This line does not have to be in front of your body, as with a straight bar deadlift. As a result of these differences, when performing a trap deadlift (correctly), your arms may deviate more from the vertical than when performing a straight bar deadlift. Your hands may be behind an imaginary vertical line drawn through shoulder joints. How far your arms can swing back from this vertical line is determined by your body type and how far you lower your pelvis. However, your arms should be straight at the elbows.
Trap row with significant knee bend to transfer the load to the legs.
Because a trap bar allows you to bend your legs more than a straight bar, trap bar deadlifts can hit your quads even more than straight bar deadlifts. If you want to load your legs even more with the help of trap rows, then do it by standing on some platform 2.5-5 cm high. However, remember two most important conditions: the lower back must be flat when working with such an increased amplitude and you should not have any problems with your knees.
When performing trap deadlifts, place your feet at the same width as in regular squats (unless you are squatting with broad setting legs). See the chapter on squats. If necessary, you can place your feet a little narrower or a little wider, but, in general, focus on the width of your feet in squats. If you are used to squatting with a wide stance, then when deadlifting with a trap bar, you will have to narrow your stance as much as necessary to ensure that your feet fit inside the handles of the trap bar, which you will hold with your hands. If so narrow setting legs does not allow you to do trap deadlifts safely, this means that this exercise is not for you.
Having decided on the placement of your heels, you need to position your feet inside the diamond-shaped bar in the way that is most comfortable for you. To begin, you can position your feet so that a line drawn through the centers of the ends of the bar passes through the bony bulge located in the middle of the outer part of each of your ankles when you stand on direct legs. Although this foot position is suitable for most people, many people find that their feet are too far forward. Try a few reps with a light weight to see for yourself.
You can place two 15-kilogram weight plates under the trap bar, smooth side up. This allows you to get a strong, reliable and spacious base, rising above the floor, from which you can do trap deadlifts that perfectly load your quadriceps.
Then move your feet back 2-3 cm and see what happens. Then back a few centimeters and try again. If you don’t like this, then move your legs back a little more. For most people, the ideal foot position will likely be somewhere in this narrow range.
Your optimal leg position will depend greatly on your body type and the angle at which you bend your knees. You may need to do several workouts before you find “your” position that is optimal for you. The guideline here should be this: whatever position of the legs you choose, it should allow you to lift the bar along a vertical path without any horizontal displacement. If you stand too far back, you may need to lean forward a lot and the barbell will be pulled back a little as soon as it leaves the floor. Thus, you risk your lower back, as excessive stress will be placed on it. On the other hand, if you place your feet too far forward, the barbell will most likely move forward as soon as it leaves the floor.
A piece of garden hose of the correct size, glued to the handles of the trap bar in the appropriate place, allows you to grip the handles exactly in the center without having to look down. See text. The legs are not shown in the photo for better viewing.
Once you find your optimal leg position, you will need to find a reference point that will help you always take the correct starting position. To do this, use the position of the leading edge of your shoe relative to the front of the diamond. Of course, to do this, your eyes must always look from the same point. For example, when standing upright, look down and the leading edge of your shoe will probably be directly under the inside edge of the front of the diamond. Or two centimeters closer. Step inside the trap bar and see for yourself.
If you grip the handles off-center with both hands, the trap bar will tilt. If just one hand is off-center, it can create a dangerous torque. Both of your hands should be placed on the handles symmetrically and strictly in the middle, and the diamond shape of the bar should be parallel to the floor.
Here is a tip that will allow you to always grab the middle of the handles and for this you don’t even have to look down and lose the tension in your torso and break the starting position. Cut two lengths of garden hose lengthwise, each about 3-4 cm long. Tape them to each handle, flush against the front bar, so that when your hand touches the end of the hose, you know your hand is in the middle of the handle.
| | | | | | | | | | | | | | | | | | | | | | | | | | | | |
