The squat and the the trap bar.

[Dave70]

This is just a little study I came across, by no means thorough or conclusive, but it seems to be one of those topics that rears its head now and again and seems to polarize opinions.

http://www.asbweb.org/conferences/2003/pdfs/93.pdf

[l1n3n01z]

What I get out of this: Trap bars equal less core strength

[JasonLB]

Two problems with this study: First, I couldn't help but laugh when the author implies that a parallel squat is defined by the bar's relationship to the ground! -- that certainly makes you wonder how much the researches know about proper form. The second problem, which is almost certainly related to the first, is that a trap bar deadlift, unless you happen to have very short arms, doesn't utilize the same range of motion as the back squat (something that is painfully obvious from the researcher's own illustration). So, considering there's no mention of depth, I'm assuming this study really compares quarter squats with a trap bar deadlift... in which case, sure, I guess there probably isn't a difference... they both suck at maximal leg development.

[Matti]

What I get out of this: Trap bars equal less core strength

Actually, as cannot be understadet, there are no short cuts to strenght training.

[mjh]

It seems to suggest that the back squat is purely and simply a leg exercise, and the fact that the trap bar reduces the involvement of stabilising muscles is a good thing.

[Sam277]

Two problems with this study: First, I couldn't help but laugh when the author implies that a parallel squat is defined by the bar's relationship to the ground!

Haha, i laughed too. If the bar isn't parallel to the ground at all times i think you should reassess your form/

[Psilomadman]

I have and use a trap bar as a temporary replacement for deads and squats. A year ago I really hurt my low back and no matter what I did, squats and deads would constantly aggravate it. Im talking 30lbs on the bar for squats. Deads I could get up to 165 or so but it would still tweak it. I have had to develop a hypersensitivity to my low back position so Im pretty sure I was not rounding my back and losing the arch. I was extremely frustrated and was contemplating giving up lifting. I had to take several months off anyway due to my back.
Long story short, came across references to trap bars on the internet and decided to try it. Literally within a week one popped up on craigslist and I bought it! It was a sign from the weightlifting gods as I have never seen a used one since. Last night I pulled 310lbs 3x5. Nothing great but for my situation its a big success.
Now having done all three lifts Squat, deads, trap bar I can say from personal experience that the Trap Bar is most like a deadlift and not much like a squat in terms of feel. Definately works your core but no where near either the deadlift or squat. Certainly easier on the lower back but you still work the low back when your pulling big weight, there's simply no way not to stress the core when lifting heavy weight. My conclusion is that in general the trap bar is inferior to deads and squats but certainly a great tool for certain situations. My goal is to start Squating again soon now that my back is much better. Im shooting for 1.5bw squat by next June.

[Psilomadman]

A couple of other things on the trap bar. I have probably read more than stuff on it than most because I actually have one and theres not much info out there. Most people who use them really like them. The people who seem to really hate them are powerlifters who see it as a sissified version of deads and complain that the trap bar doesnt transfer well to the squat or deadlift. Valid points if you were touting the trap bar as a superior or equal replacement exercise. Fact is its a different movement and a good exercise in its own right. Rippetoe seems to dislike it because he reasons whats the point? If you can squat and deadlift without problems I dont think there is much point to the trap bar except as a change of pace. Rippetoe says its an unstable mess at the top. I disagree. Its not as stable as a deadlift where the bar is laying across your legs at lockout, but with a bunch of weight on a trap bar, its not really going anywhere either. There are several youtube videos of people pulling 600+ lbs and they are plenty stable.
Also if you did want to mimic a squat more you can stand on plates or a raised platform to get below parrallel. I use it for shrugs to and it works great for them. Bottom line is it works great for people who have low back issues or bad dead body leverages. It certainly has helped me through my issues and allowed me to work my legs and low back without reinjuring myself.

[thefinalsql]

My first thought is that I am sure I would trip myself with it somehow.

[Matti]

I agree with that the trap bar for sure is good for people who can not do the deadlift. But as long as I can do the deadlift I won't buy one, also I cannot imagine how I could find place for it in the garage.