{"id":63146,"date":"2016-05-26T08:00:00","date_gmt":"2016-05-26T08:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/gain-strength-and-size-with-specialty-barbells"},"modified":"2023-07-28T08:24:29","modified_gmt":"2023-07-28T13:24:29","slug":"gain-strength-and-size-with-specialty-barbells","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/gain-strength-and-size-with-specialty-barbells\/","title":{"rendered":"Gain Strength and Size with Specialty Barbells"},"content":{"rendered":"

The standard Olympic barbell<\/a> has long been the preferred choice when it comes to overloading the muscles in the weight room, and rightly so. It can be used for hundreds, if not thousands, of exercises and movements to produce notable strength and size gains<\/strong>. Recently, however, more strength coaches have begun to see the value of implementing specialty bars into the programs of their athletes and clients.<\/p>\n

The standard Olympic barbell has long been the preferred choice when it comes to overloading the muscles in the weight room, and rightly so. It can be used for hundreds, if not thousands, of exercises and movements to produce notable strength and size gains<\/strong>. Recently, however, more strength coaches have begun to see the value of implementing specialty bars into the programs of their athletes and clients.<\/p>\n

Whether you\u2019re a professional athlete looking to maximize athletic performance or a fitness enthusiast looking to optimize results in the weight room, the following specialty bars warrant consideration in your training program<\/strong>.<\/p>\n

Trap Bar<\/h2>\n

The trap bar<\/a> (a.k.a. Hex Bar, Dead-Squat Bar) is quickly becoming the most popular specialty bar in strength and conditioning circles<\/strong>. This is likely due to the numerous benefits the trap bar provides to all lifters, from beginner to advanced. Some of those benefits include:<\/p>\n

Loaded Closer to COG:<\/strong> The most noteworthy factor of the trap bar is that it allows the lifter to efficiently and safely perform a movement that resembles both a squat and a deadlift. This movement typically feels very natural for most athletes. Due to the handles being placed at the sides of the body rather than the front, as would be the case with a traditional barbell deadlift, the load is much closer to the lifter\u2019s center of gravity<\/strong>. This allows the lifter to keep a more upright torso. It also provides leverage for a safer pull, all of which reduce shear force on the spine. The lifter can maintain a more neutral or moderately arched spinal position, rather than a flexed (rounded) spine that often results when the weight is loaded to the front of the body.<\/p>\n

Eccentric Accentuated Deadlifts:<\/strong> Because of the natural loading pattern, slower negatives or eccentric accentuated movements (controlling the load on the lower phase) can be safely and effectively applied to trap bar deadlifts<\/a>. Applying the same accentuated negatives to standard barbell deadlifts, particularly when using conventional or close-stance deadlift form, can be risky as the spine is placed in a biomechanically vulnerable position. Using controlled negatives on trap bar deadlifts is incredibly effective for eliciting strength and size gains throughout the entire body, all while minimizing stress on the spine<\/strong>.<\/p>\n

Similarly, the natural and safe biomechanics of the trap bar deadlift make it conducive for utilizing heavy training loads and maximizing progressive overload. In fact, most athletes will be able to handle more total weight on trap bar deadlifts than any other free weight movement<\/strong>. As a result, trap bar deadlifts are highly effective at inducing mechanical tension and muscular damage, both of which are key factors for triggering strength and size gains.<\/p>\n

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Trap Bar Deadlifts 500 lbs<\/div><\/div>
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