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Trap Bar Narrow Grip Issue
Posted on 3/29/23 at 6:42 am
Posted on 3/29/23 at 6:42 am
I recently switched to a Trap Bar for DLs (Bells of Steel Trap Bar 2.0). Not using the "upper" handles, but the ones parallel with the bar (same height as if I was using a straight bar). The Handles are significantly more narrow than a barbell and create more grip/hand issues than anything else.
Is there a some way I can thicken the handles to match the diameter of a normal barbell? Or am I just gripping it wrong in the first place (suggestions)
I am only doing sets around 375-400, and don't feel like i should be adding straps at this point.
Is there a some way I can thicken the handles to match the diameter of a normal barbell? Or am I just gripping it wrong in the first place (suggestions)
I am only doing sets around 375-400, and don't feel like i should be adding straps at this point.
7
Posted on 3/29/23 at 7:40 am to crabgrass1981
You are doing it correctly with going with the lower handles, for full range. As far as the lowers being smaller, that must be particular to that brand. The trap bar at my gym and the one before the upper and lower were the same diameter.
Trap bar helps solve grip issues, along with being a bit easier on the body. Might tell the gym to order a different one with matching upper and lower.
No idea how to thicken what is there, especially at the weight you are lifting I would be scared outside of straps. with that being said, can you just wrap the straps around the bar and not around your wrist to widen it?
Trap bar helps solve grip issues, along with being a bit easier on the body. Might tell the gym to order a different one with matching upper and lower.
No idea how to thicken what is there, especially at the weight you are lifting I would be scared outside of straps. with that being said, can you just wrap the straps around the bar and not around your wrist to widen it?
Posted on 3/29/23 at 8:06 am to crabgrass1981
Is this a hex trap bar (like the photo) or an open ended trap bar? I googled Bells of Steel 2.0 and the upper handle and lower handle look the exact same on the hex bar
This post was edited on 3/29/23 at 8:09 am
Posted on 3/29/23 at 8:16 am to crabgrass1981
quote:
Or am I just gripping it wrong in the first place (suggestions)
As far as grip, if you grab the bar in your palm and pick it up, it will put pressure on your calluses. Try gripping it above the calluses, in your fingers, and rotate to lock it in. I hope that makes sense. Definitely would be easier to show you what I mean.
Posted on 3/29/23 at 8:18 am to crabgrass1981
quote:
I am only doing sets around 375-400
Subtle brag.
Posted on 3/29/23 at 8:19 am to bamaguy17
Open Trap Bar. Upper and Lower are the same diameter - correct. I am just saying, compared to a straight bar bell, its is more narrow (25mm diameter vs 28mm). I think its so narrow that is causing less Grip issues for me, but more straight pain on my palm/hand because the smaller diameter grip.
It looks like Bells of Stell Hex grip diameter is 25mm. Normal Barbell is closer to 28mm.
Honestly may be less of an issue with diameter and maybe just pushing the weight I am noticing it more?
It looks like Bells of Stell Hex grip diameter is 25mm. Normal Barbell is closer to 28mm.
Honestly may be less of an issue with diameter and maybe just pushing the weight I am noticing it more?
Posted on 3/29/23 at 8:21 am to crabgrass1981
quote:
I am only doing sets around 375-400, and don't feel like i should be adding straps at this point.
I guess I don't understand why you'd be opposed to using straps. Are you training for some bizarre raw trap bar deadlift meet? I'm assuming the answer is no so what does it matter?
Posted on 3/29/23 at 8:43 am to crabgrass1981
quote:
Honestly may be less of an issue with diameter and maybe just pushing the weight I am noticing it more?
I understand. Try what I mentioned above and it will help but sounds like something your hands will have to adapt to. Chalk, if allowed, will help keep things locked down.
I've got baby fingers so I welcome the smaller diameter bars
Posted on 3/29/23 at 9:28 am to bamaguy17
quote:
I understand. Try what I mentioned above and it will help but sounds like something your hands will have to adapt to. Chalk, if allowed, will help keep things locked down.
I've got baby fingers so I welcome the smaller diameter bars
Will do - thanks! My hands (palm/fingers) are fairly large in comparison to the rest of my body, and I think is contributing to the issue.
Posted on 3/29/23 at 9:30 am to lattin1
quote:
I guess I don't understand why you'd be opposed to using straps. Are you training for some bizarre raw trap bar deadlift meet? I'm assuming the answer is no so what does it matter?
Yes, World Open Trap Bar DL meet. LOL. Negative.
I just want to focus on trying to increase grip strength as long as I can. I feel like this issue is less around grip and more around placement of the bar/handle in my hand. I
Posted on 3/29/23 at 9:43 am to crabgrass1981
I know what you mean about narrow bars being more about testing pain on the hands and callouses rather than actual grip training. I have spinlock dumbbells and as I load them up over 80lb for farmer walks they have this same issue. Could you could put fat grips on the trap bar? It still would have grip strength being limiting, but it’s a different grip strength at play than trying to hold onto a narrow handle. This works well with my dumbbells and farmer walks…
Posted on 3/29/23 at 9:50 am to Canuck Tiger
quote:
I know what you mean about narrow bars being more about testing pain on the hands and callouses rather than actual grip training. I have spinlock dumbbells and as I load them up over 80lb for farmer walks they have this same issue. Could you could put fat grips on the trap bar? It still would have grip strength being limiting, but it’s a different grip strength at play than trying to hold onto a narrow handle. This works well with my dumbbells and farmer walks…
Exactly my issue. I thought about Fat Grips, but I think that it might be too much. I was thinking about maybe just trying to wrap some sort of Grip tape around the handles to give it *just* a little more thickness to maybe match a normal Olympic bar
Posted on 3/29/23 at 10:10 am to lattin1
quote:
I guess I don't understand why you'd be opposed to using straps. Are you training for some bizarre raw trap bar deadlift meet? I'm assuming the answer is no so what does it matter?
And if he was doing a competition with deadlifts hypothetically, deadlift specific bars are typically a lower diameter than a standard barbell. 27mm vs 29 mm
This is done to increase whip
This post was edited on 3/29/23 at 10:11 am
Posted on 3/29/23 at 10:25 am to crabgrass1981
General rule of thumb is when grip is your limiting factor, use straps and work on grip in your accessories.
Posted on 3/29/23 at 10:45 am to crabgrass1981
quote:
I was thinking about maybe just trying to wrap some sort of Grip tape around the handles to give it *just* a little more thickness to maybe match a normal Olympic bar
This is a foul, but just put on some gloves if you're going to use grip tape to thicken the bar.
Posted on 3/29/23 at 12:13 pm to crabgrass1981
quote:
Exactly my issue. I thought about Fat Grips, but I think that it might be too much. I was thinking about maybe just trying to wrap some sort of Grip tape around the handles to give it *just* a little more thickness to maybe match a normal Olympic bar
Is this a home gym setup? If so, grip tape might an option
If not, I'd just try gloves if you think fat gripz are too thick. Fat Gripz would make your grip very strong very fast . (They also work well on pressing movements, for reasons other than grip strength)
This post was edited on 3/29/23 at 12:15 pm
Posted on 3/29/23 at 12:24 pm to jennyjones
quote:
Is this a home gym setup?
Home gym situation. Should have stated that earlier.
I might check Fat Gripz out
Posted on 3/29/23 at 12:55 pm to crabgrass1981
quote:
Fat Gripz
Fat Gripz will help your grip strength. You absolutely will get no where near a working set weight on deadlifts using them. Well, with the blue and red fat gripz you won't. I don't know how thick the others are or how long your gorilla fingers are.
Posted on 3/29/23 at 1:40 pm to crabgrass1981
Posted on 3/29/23 at 2:09 pm to slinger1317
quote:
LINK
Mark Rippetoe This post was edited on 3/29/23 at 2:13 pm
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