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🏋️ 16 best trap bar exercises for big gains and less pain

Author

Jason Serafino
October 12, 2022

Like any good horror movie villain, you can't keep the BarBend Newsletter down — especially when there's such top-notch fitness content to sink our teeth into.

But first, today's edition is sponsored by Big Blanket Co. If you’re looking to keep your entire body (and then some) warm this winter, these colossal blankets have you covered. Literally. Take advantage of their Fall Flash Sale to save up to $100 on your order.

You know protein builds muscle, but did you know it’s also vital for your immune system and digestive health? Learn about all the benefits of this miracle macro.

It's high time the trap bar gets its due, and we're getting the ball rolling with 16 of the best exercises you can do with this oft-forgotten gym staple.

There are few things we love at BarBend more than a new world record. And Andrea Thompson’s latest high mark on the log press is basically our catnip.

Nutrition

The Power of Protein

GIF: Peacock TV on Giphy

Gymgoers tend to have protein on the brain 24/7. It’s the essential nutrient for building muscle and is the centerpiece of most athletes’ diets. But all that beef, fish, tofu, and peanut butter isn’t just necessary for building a pair of sleeve-filling biceps — science suggests it also plays a role in better brain function, immunity, and more. 

If you want to learn more about every lifter's favorite macro, we’ve got the breakdown you’ve been waiting for. In addition to protein’s many benefits, you’ll learn about the differences between animal and plant proteins and find out how many grams should be in your diet every day. 

Training Tips

Embrace the Trap Bar

Image: MDV Edwards / Shutterstock

The trap bar is just waiting to become your new favorite piece of workout equipment. While it's mostly associated with deadlifting, this hexagonal hunk of steel can be used in numerous ways to increase your strength while cutting down on the pain associated with certain compound lifts. 

Don't know where to begin? Well, you came to the right place because we've compiled 16 trap bar exercises that you can get started on during your next workout. From carries and presses to rows and deadlift variations, these moves have you covered from head to toe.

From Our Sponsor

A Blanket With Size to Spare

Just imagine: It’s the first chill of the winter season, and you go to lounge on the couch with the same tiny blanket you’ve had since grade school. There’s just one problem. Whenever you pull the blanket up to your chest, it can’t cover your feet — and when you put it around your feet, it barely goes above your waist. 

Lucky for you, there’s an entire company dedicated to solving this problem. Big Blanket Co specializes in — you guessed it — room-spanning blankets that can fit you, a loved one or two, and the dog underneath it with room to spare. 

The company’s Premier Plush blanket measures 10 feet by 10 feet, totaling 100 square feet (!) of breathable, plush microfiber. And these sinfully soft blankets come in more than a dozen colors, ranging from a very agreeable gray to a limited-edition melon for those of you with more adventurous taste. 

Right now, you can take advantage of Big Blanket Co’s Fall Flash Sale, where you can save $30 on orders of $100+, $50 on $200+, and $100 on $300+ orders. 

* See the discount in your cart. Cannot be combined with other discounts or promotions.

Strongwoman 

Andrea Thompson’s Record-Breaking Log Hoist(s)

Image: @andreathompson_strongwoman on Instagram

The log lift is such a staple of the strongman/strongwoman world that there are entire competitions revolving around the move. And at the recent World Log Lift Championships in Ipswich, United Kingdom, a world record fell, courtesy of one of the sport’s standout stars, Andrea Thompson. 

The lift came during Thompson’s third log lift attempt of the day, which came in at 137.5 kilograms (303.1 pounds). That broke the previous record of 135 kilograms (297.7 pounds), which Thompson set back in 2020. But that wasn’t the end of her day — on Thompson’s fourth attempt at the competition, she successfully pressed 140 kilograms (308.6 pounds) to set yet another world record in a single day. 

Thompson’s next event is the ​​2022 Official Strongman Games in November. World records should be shaking in their boots. 

Everything Else 

A Six-Figure Training Session for a Good Cause

Image: @Schwarzenegger on Instagram