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Trap bar/Straight bar DL
Posted on 5/30/18 at 7:03 pm
Posted on 5/30/18 at 7:03 pm
I've been integrating trap bar DL as an assistance movement during farmers walk training. I've seen other templates incorporating trap bar heavily in offseason to teach leg drive (Josh Bryant's coaching is one).
Anyone with experience in using trap bar to build leg drive in terms of long term assistance? Any perspectives how much it does or does not carry over?
Fwiw, I don't mean as a full on substitute, but as an accessory a ways away from any contest.
Anyone with experience in using trap bar to build leg drive in terms of long term assistance? Any perspectives how much it does or does not carry over?
Fwiw, I don't mean as a full on substitute, but as an accessory a ways away from any contest.
Posted on 5/30/18 at 7:05 pm to Rep520
quote:
don't mean as a full on substitute, but as an accessory
Bought to say.......
I think it could be great for that. I do Hatfield squats as a similar accessory.
Posted on 5/30/18 at 7:31 pm to Hu_Flung_Pu
Yeah, I've been giving it a whirl. It feels harder in terms of quads, glutes and upper back.
My working plan is to use that and stiff leg/romanian DL as my main lower DL work. SL/RDL should hopefully target the areas deemphasized by using trap bar.
My working plan is to use that and stiff leg/romanian DL as my main lower DL work. SL/RDL should hopefully target the areas deemphasized by using trap bar.
Posted on 5/30/18 at 7:37 pm to Rep520
quote:
working plan is to use that and stiff leg/romanian DL as my main lower DL work
I dunno. My plan is to do a heavy accessory lift one day and speed reps another. My coach made me do speed reps with ungodly weights with only 45 seconds rest and it worked well. You'd be surprised how much you can do when people are watching and the coach is stronger than you'll ever be.
I've been acclimating my CNS to heavy weights again so I know how to struggle again
This post was edited on 5/30/18 at 8:10 pm
Posted on 5/30/18 at 8:03 pm to Hu_Flung_Pu
quote:
I dunno. My plan is to do a heavy accessory lift one day and speed reps another. My coach made me do speed reps with ungodly weights with only 45 seconds rest and it worked well. You'd be surprised how much you can do when people are watching and the coach is stronger than you'll ever be.
I've tried that before, but speed reps have never really worked well for me.
I get a ton of carryover out of SLDL to deads, to the point where I can gain strength without deadlifting. I'm trying to take advantage of that by using squats as my primary exercise on both lower days. As long as I keep SLDL at secondary priority, I can keep my DL static off that.
I'm hoping that the squat focus plus the trap bars will complement to drive an increase.
For better or worse, I'm at the point where I have a good idea of what drives it for me. I know speed reps work for a lot of people, but I get nothing on squat/dl from them. Bench is another story, where building volume by speed work does help me.
Posted on 5/30/18 at 8:42 pm to Rep520
Awesome. It feels good knowing what works instead of throwing darts.
Posted on 5/30/18 at 11:14 pm to Hu_Flung_Pu
quote:
Awesome. It feels good knowing what works instead of throwing darts.
I've been on a heavy kick to identify particular lifts and pattern that drive the big 3. I'm currently trying to program based on that.
If anyone cares, trial and error has taught me:
Bench:
Volume/frequency are musts.
Close grip is my best accessory (which sucks because my shoulder won't let me do it right now)
Weighted dips are good for power off the chest.
Filling in volume with high rep speed work helps.
Squat:
Too much low bar and I lose strength. Best gains from SSB and low bar mix.
Rep ranges upwards of 5 do very little.
SSB and split squats are the best accessories.
That leaves me doing fairly heavy SSB and low bar and supplementing with split squats.
DL:
Stiff legged deads give tremendous carryover.
If I train heavy farmers walk, grip is not an issue.
Currently experimenting with trap bar to see if I can improve power off the floor. That has been my limiting factor for a while.
Posted on 5/30/18 at 11:28 pm to Rep520
I'm pretty close to those too.
Posted on 5/31/18 at 7:46 am to Rep520
if you are a member of wendlers forum, he talks about all of this and mixing and matching the different variations of supplemental lifts so that each lift is using the supplemental portion that works best for you.
Also e talks about the trap bar alot too.
Also e talks about the trap bar alot too.
Posted on 5/31/18 at 12:26 pm to lsu777
What Wendler forum? I like him and Tate a lot and would be interested in perusing.
I generally believe that if you have an aspect of a multijoint lift that lags, it shows you your weakness.
I am trying trap bar bc in farmers walks, I will fail in the liftoff. If I can DL it, I can walk it. I'm operating with the hypothesis that limiting factor reveals weakness in my drive off the floor. Since that is also my conventional sticking point...
I generally believe that if you have an aspect of a multijoint lift that lags, it shows you your weakness.
I am trying trap bar bc in farmers walks, I will fail in the liftoff. If I can DL it, I can walk it. I'm operating with the hypothesis that limiting factor reveals weakness in my drive off the floor. Since that is also my conventional sticking point...
Posted on 5/31/18 at 12:35 pm to Rep520
wendler forum
cost like 4 dollars a month, worth it by far. tons of great info and templates he releases all the time.
cost like 4 dollars a month, worth it by far. tons of great info and templates he releases all the time.
Posted on 5/31/18 at 12:59 pm to lsu777
Thanks.
Posted on 5/31/18 at 10:48 pm to Rep520
I switched over to trap bar deads when I had strained my back. I focused on form and strengthening my lower back. I switched back to straight bar when I felt ready. Straight bar is king, but trap bar definitely has its place in the weightroom.
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