Trap Bar Questions

Hello Dr.

I have a few questions about the best way to use the Trap bar (I own one in my home gym). I have been having issues with squatting with wrist and shoulder pain, which have been preventing my from squatting with the frequency that I want. The trap bar seems to be a useful tool/accessory for me since I can use it with higher volume totally pain free. I do plan on continuing on working on my squat, but want to keep training while I work on this.

For the trap bar, with other factors being similar (volume, recovery, diet, etc), does it have similar hypertrophy potential as the back squat?

I have been alternating between the high handles and low handles. Would it be better to go lower weight and use the low handles since the ROM is a bit longer to mimic the squat more?

I have completed my LP and my squat 1rm is about 320. I was squatting twice to three times per week.

It does not have similar hypertrophy potential as the back squat with respect to the legs given the range of motion is much less. I would say HBBS or Front squats would be better to work on your squat than replacing volume with the trap bar deadlift, though you could use it as a supplemental lift, sure.

It doesn’t matter on the high handles vs low handles IMO.

1 Like