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| All it takes is one photo of a Trap Bar and I get buried in Trap Bar questions! |
Hail to the Dinosaurs!
Two quick notes, and then we'll talk iron.
1. The January Dinosaur Files Is Here!
Go here to grab the little monster in PDF
format:
http://www.brookskubik.com/dinosaur_files.html
The PDF is printable, so if you prefer a
printed copy of The Dinosaur Files,
all you need to do is grab the PDF and
print it out.
By the way, if you'd like a one-year, 12-issue
subscription, we can make that happen - just
shoot me an email and we'll get you set up.
2. The Top Secret Facebook Group
John Wood has started a new TOP SECRET
Facebook group.
It's free - and it's fun - and it's going to be
a great place for Dinos to hang out.
If you're on Facebook, go here to join the
secret group of old-school ironheads:
https://www.facebook.com/groups/strengthsecrets/
And tell John I sent you - that will help
make sure you get into the group.
3. The Two Most Common Trap Bar
Questions
Last night I took a photo of my Trap Bar
down in the Dinosaur Dungeon - and this
morning I posted in on Facebook and my
Instagram account (which you can see right
here):
https://www.instagram.com/p/BeVbXMQgtB4/?hl=en&taken-by=brooks_kubik
That was a big mistake, because I've been
getting Trap Bar questions all day long.
Two questions are running neck and neck
with one another for the coveted title of
"The World's Most Common Trap Bar
Question."
The two are similar. They both involve the
issue of ROM - range of motion.
The first is, "Can I stand on a block or riser
to do elevated Trap Bar deadlifts to work my
legs?"
The answer is - you work your legs, hips and
lower back just fine with regular "stand on the
floor" Trap Bar deadlifts.
If you want to stand on a riser, that's fine - as
long as you can do a full range movement on
the riser without your lower back rounding at
the bottom.
If your lower back rounds at the bottom, you
should stick to regular Trap Bar deadlifts.
Remember, if you hurt your lower back, you
can't train - or you can't train hard and heavy.
So the number one priority when choosing any
lower body exercise is to avoid anything that
might hurt your back.
The second question is, "Can I get good results
by doing partial Trap Bar deadlifts - say, from
knee height? That's much easier on my back,
but I'm afraid it won't build strength and
muscle."
The answer is - if partial Trap bar deadlifts are
easier on your low back, then make them your
primary (or exclusive) exercise for lower body
training.
They will build plenty of strength and muscle
mass.
For some trainees, they will build more strength
and muscle mass than anything else you might
do.
And again, remember this - if you hurt your back,
or if your back is always stiff and sore, then your
training is never going to be very productive or
effective.
Remember what I said before about avoiding
back injury.
Avoiding injury MUST be your number one
priority - especially if you're an older trainee.
Also, consider this. You may have back problems
now - and switching to partial Trap Bar deadlifts
may help enormously - and may make your back
a lot stronger than it is now - and THEN you may
be able to perform full range squats and deadlifts
without any pain, stiffness or disabling soreness.
In other words, partial Trap Bar deadlifts may
be a really good rehab exercise for you.
I hope that helps clear up some of the confusion
about Trap Bar deadlifts.
They're a great exercise - and all Dinos should
do them.
Yours in strength,
Brooks Kubik
P.S. At page 187 of Strength, Muscle and Power
I reveal a super effective old-school exercise
that involves a very limited ROM - but some
men have used it to gain 20 or 30 pounds of
muscle when all else failed.
If that sounds interesting - and it should - then
go here to grab a copy:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 4. Thought for the Day:
"Trap Bar training means Trap Bar gaining."
- Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle
bookstore - here are several of them - head on over and take a look at the others:
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