"Squat-(Dead)Lift" mit der Trap Bar

[Prima Ballerina]

TRAP BAR
http://www.ironsport.de/forum/viewto...387&highlight=



http://www.trapbar.com/
http://www.exrx.net/WeightExercises/...BDeadlift.html
http://www.exrx.net/WeightExercises/...r/TBShrug.html



mit ihr zu heben erfordert mehr beinarbeit als normales kreuzheben und wird daher auch "squat-lift" genannt.
ähnelt sehr dem kreuzheben bzw. kniebeugen mit kurzhanteln, dürfte aber um einiges komfortabler sein.

Das Trap -Kreuzheben

Trap-, entwickelt von Al Gerad, ist eine beachtliche Hilfe für das Kreuzheben und einer Langhantelstange weit überlegen, da die Wirbelsäule entlastet wird und die Arme und Hände in eine fast perfekte Position gebracht werden.
Desweiteren ist die Stange den Beinen bei der Auf- und Abwärtsbewegung nicht mehr im Weg. Die Beine können somit besser in die Übung involviert werden.

http://www.bbszene.de --> Training --> Kreuzheben

"Deadlift or Squat or "Squatlift"? : It's basically a hybrid of the deadlift and the squat. Very similar to doing squats with dumbells, except you can load up far heavier weights. It's a brilliant alternative to the Squat and regular barbell deadlift. Most people find the parallel grip very comfortable. On high rep sets, it can tilt backwards and forwards, but you can solve that with lifting straps. Although, obviously, it's gives your grip less of a workout.

Stuart McRobert says in Beyond Brawn "Do not consider the Trap Bar deadlift as just an alternative to the barbell squat. It is an outstanding exercise in it's own right....The Trap Bar deadlift is the equal of the squat for many hardgainers...In fact, it has the potential to be the number one productive exercise for many hard gainers"

How it works: Because you stand in it, rather than behind it - you can lower yourself down whilst keeping you back straight - rather than tilting foward like in the barbell squat and deadlift.

Again, I'll quote McRobert : "In any type of bent-legged deadlift with a Trap Bar there are some big advantages relative to the squat:

1. The Bar is held beneath the body rather than precariously near the top of the spine as in the squat, and thus there is no bar bearing down on you.
2. Good form is easier to maintain because the deadlift is technically less demanding than the squat
3. Spotters are not needed
4. No squat stands, power rack or safety bars are needed

5. The exercise is easily done from a dead stop at the bottom."

For home trainers it's by far the safest way to lift real heavy. "

quelle:
http://sfuk.tripod.com/reviews/trapbar_review.html

"A technically easier descend is just one of the many ways in which the Trap Bar deadlift is safer and more productive then the straight bar deadlift.
With the weight gently set on the floor or platform, keep your hands in position, your torso tensed and tight, and your eyes looking forward. Take a breath or two, and immediately do the next rep. As the cycle progresses, and the perceived weight becomes ever heavier, you may need to take more breaths between reps. If so, stand between reps to take the breaths, with the bar on the floor. While you stand, ensure that your feet are in the right position relative to the bar. Do the reps one by one, making a perfect descend for each.
The bent-legged deadlift just described is the conventional style. There are two other styles of deadlifting - the Trap Bar deadlift, and the sumo deadlift."

quelle:
http://www.hit-bodybuilding.de/uebun...ame=kh_gebeugt

Trap Bar Deadlift

The trap bar, developed by Al Gerard, is a terrific aid for the deadlift and is much superior to a straight bar. It reduces spine stress relative to the straight bar deadlift, and puts the arms and hands into a near-perfect position. It also makes the lowering of the bar a reverse of the ascent. With a straight bar, lowering the weight can be a problem. This is because the knees get in the way more on the descent than they do on the ascent. The extent of this depends on the individual structure. This rhombus-like bar lets users get the best from the deadlift while keeping technique problems to a minimum. It is an outstanding bar. Urge the management of where you train to get a trap bar. All who use it will benefit.

If you are a competitive powerlifter and thus must use a straight bar at meets and in most of your training, a trap bar can still be a valuable "off" season training tool. It greatly reduces unnecessary stress but while developing strength that may have carry-over value to the straight bar deadlift (or even squat). Before a competition you would need to return to straight bar work for a cycle to "translate" any trap bar gains over to the straight bar deadlift (or squat).

With the trap bar deadlift you can involve more leg flexion if you want to make it more of a squat than a deadlift, hand spacing is determined by the gripping sites (about 22"-24" apart depending on the manufacturer), a parallel grip is used, and the bar does not drag against your thighs. The pathway of an imaginary straight line joining the ends of the bar can run "in" your body, rather than in front of it as with a straight bar. As a result of these differences, in the trap bar deadlift (done correctly) your arms will not be as near to vertical at the bottom of the exercise as they are in the deadlift with a straight bar. Your hands will be behind an imaginary vertical line dropped from your shoulders. The extent of this will be determined by your body structure and how deep you position your hips. Your arms, though, should still be straight.

Because a trap bar permits more leg flexion than does a straight bar, the trap bar deadlift can give more work to your quads than can the straight bar deadlift. The trap bar deadlift can increase thigh involvement even further if it is done from off a raised surface of an inch or two. The two critical provisos are that your lower back can be kept flat in this extended range of motion, and you have no knee limitations.

Unless you use a wide stance in the squat, use your squat stance in the trap bar deadlift. Fine-tune if you feel the need, but your squat stance should be your starting point. If you use a wide squat stance you will have to narrow it so that your legs just fit inside your arms when your hands are in position on the handles. If you cannot safely use this narrowed stance, then the trap bar deadlift is not suited to you.

With the spacing of your heels determined, you need to place your feet inside the rhombus in the best position for you. As a starting point, place your feet so that the center of the ends of the bar runs through the bony prominence in the center of the outside of each of your ankles as you stand with your legs straight. While this foot positioning will suit some people, for many people it will be a little too far forward. Try it with a very light weight and see. Then move your feet back an inch, and see how that works out. Then move another inch back, and try that. If that does not feel right, try a tad further back. Ideal foot positioning for most people will likely fall somewhere in that short range of variation.

Exactly where optimal foot positioning for you will be heavily depends on your body structure and degree of leg flexion you use. You may need several workouts of practice before you can settle on the optimum foot positioning for you. What you would look for is being able to apply a vertical pathway to the bar with no horizontal movement. If you are positioned too far to the rear, you will probably be bent forward too much and the bar may swing a little to the rear as soon as you drive it off the floor, and there will be excessive stress on your back. On the other hand, if you are positioned too far to the front, the bar will probably swing to the front as soon as you drive it off the floor.

Once you have the foot positioning that works best for you, you need a reference point so that you can consistently adopt the right setup. Use the position of the front rim of your shoes relative to the front of the rhombus. Of course your eyes need to be viewing from the same point each time. For example, as you stand upright, look down and perhaps the front rim of your shoes is directly below the inside edge of the front of the rhombus. Perhaps it is an inch inside. Get inside a trap bar and see for yourself.

If both of your hands are off center on the handles, the trap bar will tip. If just one hand is off center, dangerous rotational stress may result. You need to keep both hands perfectly centered and the rhombus parallel to the floor.

Here is a tip for how to center your hands on the handles without having to look down and lose the tensed torso and correct "get-set" position. Slice open two pieces of garden hose that are each about 1.5" long. Tape one on each handle; flush against the front bar so that when you feel your hand touching the edge of the hose you know that your hand is centered.

………

Taken from pages 69-71 of
Insider's Tell-All Handbook on Weight-Training Technique
by Stuart McRobert
Copyright 2000 Stuart McRobert

quelle:
http://davedraper.com/insider-tell-all-technique.html

"The real difference between a squat and a deadlift using a trap bar is in the execution. If you use it to deadlift, you would start by picking it up off the floor or a low rack. If used for squatting, start in the standing position, squat down, then return to the standing position. "

[M@x]

Sehr guter Thread, Beyond Brawn ist ein exellentes Buch!


Es heißt aber Kreuzheben mit Trapbar soweit ich Beyond B. in meinem Kopf habe!

Danke für die Arbeit die du dir gemacht hast!

Ps:
Wie viele gute Threads findet dieser leider Anscheinend keine Beachtung!


Ein Trapbar plan für leute mit wenig geld und platz!

5 mal 5 Dips zwischen zwei Tischen
3 mal 10 Klimzüge im untergriff an der treppe
3 mal 10 Überkopf drücken mit der Trap Bar
1 mal 20 Restpause Trap bar Deadlift
5 tage Pause

Man braucht:
Gurt für Gewichte
Trap Bar
viel Gewicht
aber auch kleine scheiben um Progressiv steigern zu können

[Prima Ballerina]

Sehr guter Thread, Beyond Brawn ist ein exellentes Buch!


Es heißt aber Kreuzheben mit Trapbar soweit ich Beyond B. in meinem Kopf habe!

danke!

stimmt schon, die bezeichnung ist eigentlich "trap-bar deadlift" aber stuart mc robert selbst bezeichnet sie auch als "squat-(dead)lift" da die beine so stark involviert sind.


hier sieht man deutlich wie die grenzen zwischen kniebeuge und kreuzheben verschwimmen, deshalb auch "squat-(dead)lift" genannt.

Ein Trapbar plan für leute mit wenig geld und platz!

5 mal 5 Dips zwischen zwei Tischen
3 mal 10 Klimzüge im untergriff an der treppe
3 mal 10 Überkopf drücken mit der Trap Bar
1 mal 20 Restpause Trap bar Deadlift
5 tage Pause

da ist alles drinn.

Man braucht:
Gurt für Gewichte
Trap Bar
viel Gewicht
aber auch kleine scheiben um Progressiv steigern zu können

...to add "micro-loads"...

[Prima Ballerina]

Anbieter?
Kosten?

merkwürdige preisspanne...

USA: ab 110 $ ---> ca. 85 €

GER: 289 €


http://www.k3k.de/choiceofchampions/FrameSet1.html ---> 289 €

http://bestbuyfitness.webdirectbrand...%28AOT%2D56%29

http://thebenchpress.com/scripts/pro...idproduct=4529

http://www.pfc-fitness.com/index.cfm...X%22%20Bar.htm

http://www.southsports.com/productin...temCode=AOT-56

http://www.pfc-fitness.com/index.cfm...al%20Grips.htm

Von der Hex-Bar profitieren vor allem Heber, denen das Kreuzheben im unteren Bereich schwerfällt.

http://www.k3k.de/choiceofchampions/FrameSet1.html ---> Hanteln

[M@x]

Ich habe mal eine für 50 euro gesehen!

Ach ich habe beim Tp eine Übung vergessen.....Shrugs dafür ist die stange auch gedacht.

[Kultus]

Hey Ballerina, für was genau möchtest Du das Dingens benutzen?
Um mehr aus KB/KH rauszuholen?

Scheint ganz witzig zu sein, aber bei den Preisen dreht sich einem ja der Magen um, was meinst Du zu dieser Kniebeugenvariante:

I received the most benefit from the zercher squats,good mornings and the reverse hypers(in the SQ and DL. These greatly strengthened my lower back.

MB: I have heard recently that some WSB lifters are no longer doing Zercher squats. Is this true and why the change?

BY: Zercher squats are a great exercise. The problem is when you get to a certain strength level it becomes difficult to hold the bar in the arms. We have had 22 800 pound squatters and the weight they can use in the Zercher is pretty high. So, the problem was we were testing our ability to hold the bar instead of the squat and deadlift muscles.

The zercher squat, although uncomfortable on the arms at first, almost forces you to squat w/ good form because of the position of the weight.

Name: Zercher Squats

Category: Max effort, supplemental

Muscles Targeted: Hips, low back, hamstrings, glutes

Exercise Description: This is a great exercise to build your deadlift and teach you to maintain proper position when squatting. Because of the position of the barbell, it forces the lifter to maintain tight abs, an arched lower back, and proper chest position.

Begin by placing a bar in a power rack just below your armpits and unrack it in the crook of your elbows. Keeping your back arched, stomach pushed out and chest up, squat back until your thighs are parallel to the ground. Make sure to keep your elbows and arms close to your body. A shoulder-width stance is usually used.

[Handsome]

Ehrlich gesagt stell ich mir nichts schmerzhafteres vor als ne schwere LH auf den Unterarmen zu halten...

[Kultus]

The amount of weight you can hold in your elbows will limit the bar weight used on this exercise. Some of the pain can be alleviated by placing a single 2 x 6 board (approximately 16-18" in length) in the crook of your elbows and placing the bar on it.

[Handsome]

Das is das selbe wie Frontbeugen, man wird von dem blöden stabilisieren und den Schmerzen so davon abgelenkt sich auf die Beine zu konzentrieren das die Übung die Wirkung irgendwie total verfehlt...

[Prima Ballerina]

hier noch ein paar bilder...