Trap bar for deadlift see drawings. Thoughts on Trap Bar Deadlifts. Types of deadlifts and their features

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 to work out 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 by these handles with a 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 with various circumstances that led to this unpleasant sensation in the lower back, instead of looking for the reasons that gave rise to this pain. If pain appeared during working sets performed on standing legs, 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 technique was observed in each of the 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. The new deadlift variation makes it easy to maintain proper form despite extreme 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. Of course, the straight bar deadlift has its own history, and many people have performed 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 have someone periodically 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 form much better than it was in 2011.

In order.

You should start training with warm-ups, 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 exercises top part bodies.

Exercises for legs and lower body:

Lunges. or steps with dumbbells.
Plie squats
Deadlift sumo
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 large gluteal muscles and quadriceps femoris, 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 exhalation, pushing with the heel of your front leg, return to the 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 a more dynamic exercise, but the principle of its implementation remains the same as for lunges in place. 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 angle at the knee. Lower yourself down, touching the floor with your back knee. As you rise, load your gluteal muscle; when you stand up, shoot forward slightly, 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

By doing 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 are worked: back extensors, latissimus dorsi, upper 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 doing deadlifts 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 weights, 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 hamstrings are loaded ( back surface hips), back muscles in the lumbar region and muscles that extend and hold the spine.

Do not use heavy 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 lower back. 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 the back of your thigh, you should feel it stretching.

Perform 3 sets of 10 reps.

Trap bar squats

Squats with a barbell on my 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 a special machine, try it 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. Correctly structured workouts will help you stay healthy for a long time. long years. The presented set of exercises will help you train your legs when vertical load on the spine is contraindicated; it is absent here. 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

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. It was impossible to resist and not try something that was so unanimously praised by many people whom I considered geniuses in strength training.

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. This degradation of technique was observed in each of the three people with whom I trained regularly - although they were all of different heights and had lower limbs of different lengths. After I discussed this technique issue with one of my training partners, I asked him to pay special attention to my lower back the next time I deadlifted. 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.

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 GYM's. 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 perform quite a lot of different exercises with a trap bar, but the main thing is the classic deadlift:

The option with a trap bar greatly simplifies the technique. of this movement, since the hands take 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 comply perfect technique on a straight bar. And everyone else who does not plan to compete in powerlifting, I think, will appreciate the benefits 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 in this exercise the usual straight bar on the trap, then the exercises 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!

Undoubtedly, the deadlift is one of the best exercises to build strength, strengthen core muscles, and improve overall athletic performance. If done correctly, you can improve your posture without the risk of injury. How to do deadlifts correctly classic style, sumo, with barbell and dumbbells, see below.

Simply put, a deadlift is an exercise that forces you to lift heavy projectile from the floor the most effective way. It is one of the 3 main exercises in powerlifting, where athletes try to lift or press the maximum weight possible.

From this article you will learn how to perform deadlifts correctly and safely, and what benefits this wonderful exercise brings.

In order to pump up all the muscles of the body well, increase overall strength, which will give us opportunities for growth, we need to figure out how to do deadlifts correctly. In order to always progress in working weights, it is necessary, as a reflex, to develop the correct technique on light weights - I recommend an empty bar. And only then take heavy weight. If during the deadlift exercise the execution technique is very lame, then you will inevitably lead to injury sooner or later. Interestingly, it can be much more difficult to make a movement with a barbell without plates than with them, when you haven’t studied what it is correct technique performing deadlifts.

1. Leg position

Correct leg position is key correct execution deadlift. This means that the first step in performing a deadlift should be to determine the position of your legs and body in relation to the bar or other implement. When performing a barbell exercise, your shins should always be as close to the hyphae as possible.

This will give you the opportunity to push your hips back rather than leaning forward towards the bar. This will also prevent the heavy weight from causing you to lean forward or the bar swinging backwards and hitting your shins. Neither of these should happen.

The position of the feet will be different in different variations of the deadlift, which I will talk about a little later. Studying correct setting stop for each specific exercise option is a VERY important point.

2. Breathing

Breathing is a key element when lifting heavy weights. Correct breathing allows you to keep your core muscles tense and your spine neutral throughout the exercise. Use your diaphragm to take a deep breath, then hold your breath and tighten your abdominal muscles. Hold your breath until you reach the top of the exercise. You can learn to hold your breath for 2-3 repetitions, or take a breath before each repetition.

When lifting light weights, breathing doesn't matter as much, but when you start lifting heavy weights, it will become extremely important.

3. Neutral spine position

This means that you should not round your back too much or arch your back too much. You should maintain the natural curve of your spine, which for most people means a straight lower back and backed shoulders. Excessive rounding of the back when lifting heavy weights from the floor - Right way get seriously injured.

Clue: Keeping the spine in a neutral position not only in the deadlift, but also in other exercises is the best way build up your core muscles and avoid injury!

As in the previous point, taking a deep breath and holding your breath will help you maintain tension throughout the exercise, and will also allow you to keep your lower back straight and your spine neutral throughout the exercise.

Check out this video I recorded to demonstrate.

4. Hips

The most important element of this exercise is rather the movement of the hips. Before you lower yourself down to the bar, you should keep your spine neutral and push your hips back as far as you can. This position engages the muscles of the buttocks and back of the thighs and prepares them for lifting weights.

Once you push your hips back, you can bend your knees enough to lower yourself toward the bar. DO NOT allow your knees to protrude forward or your torso to lean forward.

5. Grip

Grab the bar with an overhand grip, shoulder-width apart or slightly wider than hip-width apart. Hold the bar tightly and focus on the image of the bar “flexing” around your body - this will help create additional tension in your hips and upper body.

Clue: You can use an overhand grip if you have problems with a regular grip and cannot hold the barbell while performing the exercise. This grip is only needed by advanced athletes and powerlifters.

As soon as you grab the bar, squeeze your shoulder blades together and pull the bar towards you, thereby creating tension in your body. Squeezing your shoulder blades together will create tension in your upper body, which will help maintain a neutral spine.

The tension in your body will create tension before you lift the bar off the floor. You should feel like you're lifting the barbell (or "flexing" it) before you even begin. This will make the exercise easier.

At this moment, the torso should be tilted at an angle of 45°. If you did everything correctly, then you are ready to perform deadlifts!

Deadlift technique

1. Keep the barbell close to you and push off the floor

If you have taken the starting position correctly, then you should be close to the bar throughout the entire range of motion. First, pull the bar toward your body, NOT UP. This will allow you to maintain tension in your body throughout the exercise. Keeping the bar or other implement close to your body will help maintain your center of gravity, making the exercise much easier.

You should imagine that you are pressing your feet into the floor, rather than pulling the barbell up. If you maintain tension and a secure grip, your legs will do most of the work.

2. Lift your chest up and move your hips forward

Once you lift the bar off the floor, continue to press your feet into the floor while simultaneously lifting your chest up and pushing your hips forward. If you move your hips forward first, most of the load will fall on your back. And if you start to lift your chest first, your knees will move forward, and you will simply start doing squats.

If you keep your spine straight, you will not feel discomfort in your back, and it will be easy for you to move your hips forward towards the bar. To engage the muscles in the back of your thighs and buttocks, you must keep your glutes tight.

3. Lockout (full straightening)

The last act is to fully extend your knees, straighten your hips and straighten your shoulders. You should resemble a soldier standing at attention.

This position additionally loads the buttocks in the upper phase of the exercise. Also make sure you DO NOT lean too far back as this will cause you to arch in your lower back. This can happen if you don't use your glutes effectively.

Once you are straight, you can exhale.

4. End of the exercise

To finish the exercise and lower the barbell to the floor, you should do the same as you did at the beginning of the exercise, focusing first on moving your hips. Maintaining a neutral spine, first push your hips back and then bend your knees to lower the barbell to the starting position.

Types of deadlifts and their features

Proper execution of a deadlift requires a certain degree of mobility in the hips and thoracic region, as well as flexibility in most of the “posterior chain” (calves, hamstrings, glutes, back).

1. Deadlift with dumbbells or kettlebell

I understand that a lot of people are a little intimidated by a heavily loaded bar, so you might want to start with a lighter one. light weight. For most beginners, I recommend starting with light equipment such as dumbbells or kettlebells, although any other object can work. Some people who practice at home use jugs filled with sand!

Personally, I find that kettlebells work great in this situation because the weight is distributed evenly. When starting the exercise, make sure the kettlebell is directly underneath you, in line between the bases of your feet. For those with limited mobility, it is possible would be better suited wider stance of the legs, the so-called “sumo” position, which I will discuss below.

2. Deadlift with trap bar

For those who are stronger or have access to a trap bar, I recommend starting with this variation of the exercise. This bar is specifically designed to allow you to stand at your center of gravity, making it mechanically easier to lift the weight. Most trap bars come with special handles for lifting the barbell. This is a huge benefit for those with limited mobility. Plus, you won't have to bend over as much to lift the barbell. This bar makes it much easier to maintain a neutral spine position throughout the entire exercise.

Just remember that this exercise is hip and back dominant, and don't forget about proper hip movement. Don't turn your deadlifts into squats, and remember to push your hips back as far as possible and your glutes forward as you lift the weight.

3. Sumo Deadlift

The sumo deadlift, or wide-legged deadlift, is suitable for people with limited mobility or beginners who have weak backs, as this position allows you to grip the bar without stressing the lower back as much as a traditional deadlift does. The disadvantage of this option is that when lifting heavy weights, a large load falls on the hip joint, which may not be suitable for people suffering from pain or dysfunction in the sacroiliac joint.

The distance between the legs in the sumo deadlift ranges from slightly wider than the hips (half sumo) to a very wide stance where the toes almost touch the weight plates. Most people choose a position somewhere between these two points. It is very important that the socks are turned to the sides. Depending on the person’s body type, the rotation angle can be from 45° to 90°.

The bar should be grasped shoulder-width apart. This grip is different from the traditional deadlift grip, where the hands are wider than hip-width apart.

As with any deadlift, make sure you push your hips back first. The peculiarity of the sumo deadlift is that in it the hips are much lower and the chest is higher than in other versions of the exercise. To begin lifting the weight, push your feet off the floor as if you want to spread it out to the sides, and also remember to tighten your butt muscles.