Open Back Trap Bar Exercises

Push your glutes back and keep your chest up.

Open back trap bar exercises.

One exercise i like to sprinkle into my programs every now and then is the trap bar rear foot elevated split squat. The trap bar is an underutilized piece of the equipment and whe. You ll likely have to hinge farther since your hands will be farther apart than a typical conventional barbell deadlift asks of them. When executed properly the bent over barbell row is arguably the most functional exercise for the back next to the pull up of course.

Team allmax athlete phamflexx shows you five of his favorite lifts to do with the trap bar. This makes the trap bar deadlift one of the best all round exercises to increase hip strength while also developing a strong back traps and grip. Load up the trap bar and stand in the center. Trap bar shrugs put the weight directly at your side like dumbbells and still lets you use heavy weight since many gyms don t have dumbbells heavy enough for those who want to go full beast mode.

Trap bar rack walk 00 50 4. Trap bar bent over row. Trap bar split squat youtube. Trap bar split squat.

Not to mention it s a great builder of unilateral affecting one side function which is ideal for full development and athletic movements as well. To build up a bigger stronger back you re going to have to become a trap king. Well developed traps aka the trapezius or trapezoid muscles can be the key to a well developed awe inspiring back. The trap bar for most people most of the time makes things much more joint friendly and makes it less likely people fall or default into compromising positions.

Trap bar pushup 00 18 2. The split squat is one of the best lower body exercises for hitting the quads glutes and hamstrings. Lift the bar up to do the row and squeeze your shoulder blades together at the top as you hold for a second. Bent over row 01 10 5.

Grab the high handles keep your knees slightly bent core back and lats engaged. There are a few variations of the trap bar deadlift.