Tip The Trap Bar Death March Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Trap Bar Death March Short on time Here' s a nasty versatile total-body workout by Ryan Taylor December 3, 2018August 18, 2019 Tags Deadlift, Metabolic Conditioning, Tips, Training Quick and Nasty The trap bar is one of the most versatile tools in the weight room. It can stimulate the entire body, torch the lower body without the spinal compression of having a barbell on your back, and build tons of muscle on your upper back and traps. The trap bar can even be used for conditioning. Enter the "Trap Bar Death March" set. This challenges overall work capacity and grip strength (both static and dynamic). And the neutral loading of the handle placement allows for heavier weight on the bar for a powerful loaded conditioning movement. In a nutshell, you're going to do the trap bar deadlift and take a short farmer's walk between mini-sets. Here's how it looks with the 8-8-6-4-2 rep scheme: The Death March for Conditioning Keep weights in the 40-60% of max weight. Perform towards the end of the workout. Here are a few rep schemes to try: Decreasing Pyramids 10-8-6-4-2 (5-10 steps between each mini-set) 20-15-10-5 (5-10 steps between each mini-set) Timed Set Conditioning and Grip Strength Start with 40% of max weight on the bar. Set the timer for 3-4 minutes. Do 5 reps and walk 5 steps for the duration of the time. Add 20-30 seconds each week for 4 weeks, then add 5-10 pounds and repeat. The Death March for Strength Set the weights higher (70-90% of max), the reps lower, and do the march near the beginning of the workout: Decreasing Pyramids 5-4-3-2-1 (2-5 steps between each mini-set) The 3 and 3 Method Start with 75-80% on the bar. Do 3 reps, walk 3 steps, do 3 reps, walk 3 steps, etc., until you can't do any more. Try to beat total reps each week for 4-5 weeks. Increase weight 5-10 pounds and repeat cycle. For hypertrophy, feel free to use straps. Time under tension is key and keeping grip failure out of it will amplify the results. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Building the Death Grip Grip training may just be the missing piece to why you're not stronger or bigger. Diesel Crew member Jim Smith shows you how to develop iron hands. Powerlifting & Strength, Training Nate Green & Jimmy Smith August 16 Training The Poliquin Shock Method Want to burn fat while building muscle? Use the 6-12-25 method. Here's what to do. Jason Brown July 12 Training Optimized Volume Training High volume training for muscle growth that will also get you stronger. Sounds good? Get the full program here. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau April 18 Training The Best Core Exercise Period This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core. Abs, Training Joel Seedman, PhD February 9