T Nation

Elevated Trap Bar Lifts for Quads on DC?


#1

Anyone ever try using the trap bar for quad work on DC? I've experimented with high rep trap bar lifts in the past, and they've really hammered my quads, and I thought they might work for the program. Thoughts?


#2

Interesting idea...

I would probably not lock out and just keep the tension on the quads at the beginning of the lift..especially since yo uare increasing the rom...


#3

Yeah, I was thinking I'd go straps and touch and go for the sake of time under tension.

Also, you understood perfectly, but for the sake of others, by elevated I mean that I'll stand on an elevated platform, rather than the trap bar itself will be elevatged.

I think it will just serve as a nice break from spinal loading of various squats.


#4

I never tried them out but for the high rep set in DC I'd say they would be easier to reset after each rep.Must give them a try!


#5

Yeah, I actually experimented with one massive drop set in the past where I would keep the weight the same but keep reducing the ROM by lowering the platform I was standing on, and that was pretty intense, but I didn't know if anyone had ever implemented them specifically within this program.

I'll have to give it a go and see.


#6

yep, I used my homemade trap for Rest pause training beacuse I don't have a rack,she really hammers the quads&ass,more gently on the back respect to a back squat (anyway lower back is worked nicely)btw not elevated trap as my disks are not olympics (smaller diameter) and I get my legs at 90° at end position.

http://tnation.T-Nation.com/hub/buzza#photos/31232/Comments


#7

Most excellent, thanks man.


#8

For anyone curious, here is what a set of these ended up looking like.

Missed the third rep, but otherwise it works well. I'm treating it like the leg press, and hit a second set afterwards, which is total murder. The straps help with keeping tension, as does the touch and go.


#9

If it works for you, why not ? I'm pretty sure DC doesn't have a select list of exercises you must follow.
And most leg work is not rest-paused on DC ( for safety reasons, although people are doing it anyway ), so if you fell you can rep out a solid amount of weight and get a good quad work there, then do it.

I'd throw in some heavy squat sets and a Widowmaker just to be sure.


#10

Yeah, like I just posted, I'm doing well with them. My other movements are safety squat bar squats and SSB box squats.


#11

Seem you have everything covered then. Keep it up.


#12

From the vid, it doesn't look like any sort of acceptable depth is being hit.

I'm a strong proponent of ATG, and if you're not going ATG, then you're simply not squatting (exception being power-lifting/Olympic lifting)...

...you might think you're getting a good quad workout, but I doubt that's what's occurring physiologically.


#13

Err...this isn't a squat dude. It's a trap bar lift.

So yes, you are correct, I am not squatting, as I am not going ATG, but that is not the only reason I am not squatting.


#14

/derail. where have you guys found the best resources for DC info by the way?/


#15

I originally started with the t-muscle article on "How to gain 50lbs of muscle in 12 months" or some such title, and then started reading Dante's work on his board. I just didn't have enough posts over there to start my own thread, and rather than just post whore to ask a question I thought I would post here where quite a few folks follow it.


#16

Send me a PM.