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  1. #1
    Registered User ReverendWolfe's Avatar
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    Trap Bar: Squat Lifts and RDL

    I have incorporated the big compound moves (bench press, military press, barbell rows) into my workout, but in an effort to save my back, knees and other joints I prefer the trap bar for squats and deadlifts. I am aware that the basic move is a combination of a squat/deadlift but after reviewing some videos on the use of the trap bar, I am going to give the Romanian DL version a try along with the normal squat/lift. This should hit my quads, hamstrings and glutes between the two exercises.

    Does anyone have any experience with doing both of these styles with the trap bar?
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  2. #2
    Old as dirt... Old-Time-Lifter's Avatar
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    Do you have an olympic bar?
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  3. #3
    Registered User PiperBill's Avatar
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    I have been diong the squat/dl lift with trapbar for the last two sessions due to a nagging knee pain on regular backs quats. I stand on 2" plates so as to get lower down in the start position and do "touch and go" instead of resetting.

    I does hit the quads fairly hard and I was jelly legged after the first time. I started light and worked up towards what my max would be on back squats.

    I wouldn't say it's a perfect alternative to back squats as you don't get as low, but for me, it is pretty close. I did some weighted hyper extensions to make up a bit for the work that the core and lower back do in back squats.

    YMMV :-)
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  4. #4
    Registered User MecGen's Avatar
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    I use a trap bar

    Takes some getting used to - like all exercises, but works well for me, definitely in the quads.

    Good Luck
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    Lifting Smarter akaMarko's Avatar
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    I just started with the trap bar last week. I like the feel (since I've had knee and lower back issues for years) I was concerned I wouldn't be going low enough but what I do to compensate is to use multiples of smaller plates (25lb or less) because the 35's and 45's bring the bar's starting position too high.
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    Registered User irongrandpa's Avatar
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    Originally Posted by akaMarko View Post
    I just started with the trap bar last week. I like the feel (since I've had knee and lower back issues for years) I was concerned I wouldn't be going low enough but what I do to compensate is to use multiples of smaller plates (25lb or less) because the 35's and 45's bring the bar's starting position too high.
    I enjoy doing these also. For $10 or less you can build a 3" - 4" wood platform to lift from which will make up for the raised handles most trap bars have.
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