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Trap Bar Deadlift Benefits

September 12, 2015 by Strongains

Deadlift Benefits

trap-bar-deadliftThere are many benefits to dead-lifting that makes it advantageous as workouts for bodybuilders as well as weightlifters. Because dead-lifting requires the use of all major muscle groups, it provides overall strength and growth to muscle groups such as quads, hamstrings, glutes, spinal erectors, obliques, abdominals and lower back muscles. A single deadlift is equivalent to a combination of several strength exercises such as leg presses, abdominal crunches and squats.

Deadlifting releases crucial components like growth hormones and testosterone to increase stability and control of minor muscles. It will also increase forearm and grip strength to aid in other lifts such as bench presses. It strengthens the lower back muscles which protect your body from damage when doing heavy workouts.

Deadlifting will also tax the cardiovascular system and strengthen the heart muscles.

Trap Bar Deadlift

The trap bar, or hex bar, is a hexagonal, or sometimes diamond shaped weight lifting bar that looks something like the chassis of a car. Despite its strange looking appearance, the trap bar is considered by weight lifters to be one of the most innovative strength training pieces of equipment to hit the weight training industry during the past thirty years. Originally patented by the power lifting aficionado, Al Gerard, who was looking for an alternative form of weight training because of a lower back injury, the trap bar has since gathered the support of coaches who recommend it as an alternative to squats and straight bar deadlifts, to protect and strengthen injuries to the lower back.

Deadlifts are not mainly for those who wish to work around an injury, but can be used as a stand-alone exercise in a modern strength program, with benefits that will surpass that of traditional straight bar deadlifts.

Trap Bar Deadlift Benefits

The trap bar is used in specialized training in two main exercises, the shrug and the deadlift. This deadlift is considered far superior to barbells for power and strength training as it transfers the load more to the knees than to the hips of the lumbar spine, ideal for those suffering from lower back problems.

The trap bar provides a safer version of deadlift than the straight bar version as it produces significant levels of peak force, power and velocity while allowing more weight to be lifted over a longer period of time. It reduces the potential for injury and at the same time maximizes power. The upright torso position used in the deadlift improves posture and corrects weightlifting techniques.

The technique used in a this deadlift is more advantageous for beginning weight lifters who require a greater amount of upfront coaching in their mobility work. The one thing coaches find challenging is to prevent the over-extension of the back muscles which can be avoided with the right type of execution.

For most weight lifters, getting into the correct deadlift position using a straight bar is quite challenging without lots of coaching and mobility work upfront. This is especially true for those who are desk bound for 8 hours per day and do not have the same flexibility as serious lifters who practice their lumbar flexions and posterior pelvic tilt postures for hours. The trap bar design allows a more upright torso position where the knees move forward, allowing the hips to sit lower, which avoids scraping the shins as sometimes happens with a straight bar movement.

This strength training exercise is a good one, as you can see here. It helps to prevent injury, utilizes your full strength, and is a great exercise for your legs and back.

Filed Under: Arm Workout, Leg Workout Tagged With: reverse plank, spiderman pushups, trap bar deadlift

Strengthen Your Core With The Reverse Plank

August 29, 2015 by Strongains

The reverse plank is a great bodyweight exercise for strengthening your core and your posterior muscles. If you perform the exercise correctly, it will isolate and strengthen not just the gluteal muscles but also your hamstrings, abs and lower back. Many people use this workout as a part of a warm-up, but it can also be used to stabilize your core and spine, and is good rehabilitation for people with back problems; assuming, of corse, that the movement is performed with proper form.

pretty-woman-yoga-pose-reverse-plank-positionTo perform this exercise, sit on the floor with your legs out in front of you, and place your palms on the floor slightly behind your hips. Spread your fingers wide and press into your palms, lifting your hips so that your torso moves up towards the ceiling.

Keep looking at the ceiling, and point your toes. Make sure that you keep your arms and your legs straight. Hold your entire body strong so that you are making a straight line from your head to your heels, and squeeze your core. It should feel like you are trying to pull your belly button towards your spine.

You should aim to hold the reverse plank for 20-30 seconds per repetition. If your hips drop or you feel like your stomach is starting to sag, lower yourself back to the floor immediately. You will not be getting any benefit out of holding the wrong position, and you could actually be leaving yourself open to risk of injury.

More Advanced Versions

Once you have mastered the standard reversed plank routine, you can try to make the plank more difficult. There are several ways you can do this. One option is to wear a weighted vest while performing the plank. If you do this, start with adding just 5 or 10lbs of weight and gradually increase the amount of resistance you use.

Another option is to do one-legged planks. Raise yourself up into a normal reversed plank position, and then once you are in place lift one leg off the floor and keep it straight out in front of you. Hold the position for as long as you can, keeping your posture tight and the elevated leg as straight as possible. When you experience fatigue, lower yourself back down to the floor and repeat the process, elevating the other leg.

Planking is a low impact exercise that builds strength and endurance and offers a good full body workout. This workout is an intermediate level exercise, and it should be performed with care. Do not do this exercise if you have back problems or are otherwise injured. Always warm up before exercising, and focus on holding good form throughout the exercise. If you feel that you are not yet strong or flexible enough to perform a full plank, try performing a similar motion but supporting yourself on your elbows instead of your hands. Gradually increase the length of time you hold the position and work up to the full version of the exercise.

Filed Under: Health & Fitness Tagged With: reverse plank

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