By: Jon Grove, North Georgia Barbell
The history of the trap bar offers a fascinating look into the evolution of strength training equipment. Analyzing the history of the trap bar, its function, and benefits enables a clearer understanding of its advantages over traditional deadlifts. This article explores a short history of the bar and why it might be best for you.
THIS IS AN EXACT REPLICA OF THE ORIGINAL GERARD TRAP BAR. THESE GOLD VERSIONS WERE SOLD BY IRONMIND.COM AND MANUFACTURED TO THE ORIGINAL SPECS OUTLINED BY AL GERARD.
What is a trap bar? Where did it come from? Why does it exist? Are they a better way to do a deadlift? These questions encapsulate the important inquiries surrounding the history of the trap bar. Regardless, it has an interesting beginning, and the trap bar is an ever-evolving and productive tool in the strength athlete's arsenal.
Historically, human beings have been lifting heavy objects for thousands of years, often leading to lower back pain due to the mechanics of traditional deadlifts performed with an Olympic barbell. Al Gerard, in the mid-1980s, sought a solution to alleviate back pain associated with conventional deadlifting. He designed the trap bar to allow lifters to maintain a closer center of mass and utilize more thigh muscles during the lift, which also minimizes back strain.
The trap bar gained popularity among lifters and trainers alike, with prominent figures such as powerlifting historian Paul Kelso and Dr. Ken Leistner endorsing its use. Their advocacy contributed to the increasing acceptance of the trap bar in various training programs.
Notably, Al Gerard's introduction of the trap bar in 1986 reshaped how weightlifters approached strength training. Gerard's design enabled individuals with less-than-ideal body types for conventional deadlifts to still effectively train their legs and back.
Additionally, the trap bar's design has evolved, with versions such as the hex bar and open trap bar expanding its usability. The open trap bar allows users to walk into the frame unobstructed, enhancing safety and ease of loading weights.
Regardless of design variations, the core benefits of the trap bar have remained consistent. Trap bars enable a hybrid lifting motion that combines elements of both the squat and deadlift. This versatility makes them valuable in sports training, especially as athletes seek to enhance explosive power without compromising safety.
Contemporary variants of trap bars, such as those offered by manufacturers like Eleiko and Kabuki Strength, are now equipped with adjustable handle heights. This customization accommodates a broader range of users and lifting styles.
In summary, the history of the trap bar illustrates its significant role in the world of strength training. For many, it is not just a tool for lifting but a means to enhance athletic performance while minimizing injury risks. Ultimately, understanding its evolution and application can inform your training choices. Readers interested in the effectiveness of the trap bar should also consult Greg Nuckols' thorough examination of this subject on his Stronger By Science website, where he discusses the muscle activation similarities between the conventional deadlift and the trap bar deadlift. Trap Bar Deadlifts are Underrated • Stronger by Science.
