How to Strengthen the Lower Back With a Trap Bar
Weight lifting enhances physical well-being while improving the strength and appearance of the human body. Many health-conscious individuals exercise the muscles of the lower spinal column with several training techniques. The patented Trap Bar allows the weight lifter to maintain a steady grip while focusing attention on balance and form. The originator of the device, Al Gerard, developed the Trap Bar to avoid long-term injury and eliminate an issue he termed "the squat disadvantage." Currently, professional weight lifters and fitness enthusiasts alike employ the Trap Bar for maximum workout effectiveness.
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Instructions
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Stretch before any workout routine. Generally, the lower back, the upper back, the gluteus maximus, the hips, the legs, the ankles and both arms will combine to use this device. Perform stretching exercises for at least 10 seconds before, during and after a Trap Bar workout. Discontinue stretching exercises if a sharp pain, dull pain or dizziness occurs.
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Select weights to add to the Trap Bar. Generally, heavier weights add muscle mass while lighter weights assist in body toning. Beginners should carefully consider the amount of weight used to avoid overload and accidental injury. For experienced lifters, lighter weights and higher repetitions sculpt and tone back muscles while promoting muscle mass maintenance.
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Perform a dead-lift routine with free weights. To begin, place the desired weights on the Trap Bar. Place the bar on a flat surface in front of the feet. Bend forward to grip the handles of the bar while keeping the legs and hips straight. Finally, lift the bar straight up without bending the spine. Perform this exercise in sets of 3, 10 or 12, depending on the amount of weight selected and experience with the exercise.
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Perform a dead-lift without weights. Place the bar on a even surface in front of the feet, reach down to grip the bar and lift the bar without bending the spine or knees. Come to an upright position with the bar held at the hips, then lower the bar to the ground before repeating the movement from the beginning. The number of reps used with this exercise may be as high as 20 to 30, depending on experience and physical condition.
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References
- Photo Credit Pile of Weights image by mcab from Fotolia.com
