Trap bar deadlift

I have been trying these, and enjoying the exercise very much. It feels like a 'strong' pull and think I have a good groove on the movement - more leg drive than when I deadlift.

I seem to remember, however, that the trap bar got a bad press on this forum. Why was that?

I have a theory that I might like the trap bar because my deadlift technique is not as good as it could be.

Any comments on the trap bar would be most welcome.

Thanks,

Nick Shocked)

david white's picture

I love my trap bar.

It is my main compound lower body exercise. I do this twice a week or 3 times every two weeks and only occasionally sub in front squats or DL.

Some don't like it as for a pure PL exercise it does not replace the squat and DL as the carryover is less that you would expect.

For general strength training for sports or whatever, it is great! For variety or added depth I sometimes use a 4 inch platform.

I just get injured less often with this movement than squats and DL as form is less of an issue.

I am prone to straining my back on the bottem of a squat as I have bad body mechanics for the squat (no excuse, but I don't need one either). Plus after a serious neck injury I don't like to rest a bar on it too often.

Todd Wilson's picture

Trap bar deadlift

It essentially combines the best elements of both the squat and the deadlift.

What's not to like?

racks, blocks, romaian, straight legged pulls.

I am a powerlifter, so I don't use the trapbar as a substitute for the DL, or SQ. Nor do I use it as assistance. I prefer GMS, Straigh Leg Pulls, romanian Pulls, block pulls, racks pulls, over the Trap bar.

On a side note, I cringe at the site of Trap Bar competitions in PLUSA. An obscenity.

I am sure it might have it place in general sport prepareness, but it certainly must inferior for low back strenght compared to the conv. dead.

But most of my hatred of this bar comes from me being a purest.

Jake Gunter

Trap bar deadlift

I hurt my back doing it once and doesn't feel good for my body type. If you feel good doing it then hit it up. I'm sure it has a place somewhere in training.

Trap bar deadlift

I friggin' love 'em!

trap bar

Thanks for your replies, everyone.

I am sure I can continue to enjoy this exercise and gain strength from it. I appreciate that from a competitive powerlifting purist's point-of-view it's not the same as the Big Three. I'm still thinking about possibilities of competing, but I'm always more interested in getting stronger.

Cheers,

Nick Shocked)

Trap bar deadlift

Instinct tells me that I would love the trap bar. As it is I have a home gym and no trap bar at this time. I've done a similar lift I call a "straddle" lift, because I straddle the bar and grab it with both hands -- fingers interlocked -- in the middle; like the trap bar, it is a "hybrid" of the squat and deadlift.

For us non-competitors the trap bar is a great device.

Trap bar deadlift

As others have said it just doesn't seem to carry over to the squat and deadlift that well. I did find however, that it does help with the deadlift lock out some though. In practicallity I'd recommend a snatch grip deadlift first though.

Trap bar

I just started doing them. I feel sore in new places, so obviously they are hitting muscles on a different plane, so to speak. I think they feel great. Also breaks up the monotomy...and for a guy with Attention Deficit Disorder, . I need to break up the routine..Hahaha. On a serious note, I think they will be a benefit to my work-out rountine and development. I coach H.S. Football, and will incorporate these into our weightlifting routine also.

Trap bar deadlift

I have been using the trap-bar now for two years and would recomend it to anyone who trains at home. It's such a good bar for people who are getting started in the iron game and for those of us who can no longer squat.

Trap bar deadlift

I had one and found other exrecizes to be more productive. IMO two exercizes that work a lot better for balanced leg developement are

1) Podium snatch grip DL. Stand on a 4-5 inch podium, squat down to rock bottom. Get your grip out as wide as you can (use a hook or straps, short straps from ironmind are my fav) Pull the bar to your legs and stand stright up. IMO very little low back stress but AMAZING posterior chain work along with the quads. Poliquin agrees.

Do this side by side with the trap bar standing on a podium and you will experience the feeling that the trap bar does not hit the posterior chain as well.

Of course the trap bar is more comfortable and easy (unless you drop it and the bar smashes your shins as Doc Squat reported)

2) Front Squats. It is really easy to hit perfect form with a front squat (especially if you have oly boots) and your core will get about twice the work of the trap bar.

Trap bar is king for shrugs and better than 99% of machines but I think if you can do em the above are better choices not requiring any speical bar and you can also set them in powerrack for loading, which, on the trap bar can be a bitch.

Thanks Shawn

Nice ideas for exercises. I am surprised that the Snatch-Grip Podium Deadlift doesn't stress the lower back. This might be because I think I lack some hip/hamstring flexibility. For this exercise, what sort of poundages are realistic?

I also enjoy front squats, and I agree that these are an excellent core workout.

One thing I like about the trap bar is that I can have a good number of KG on the bar... sad, but it feels good writing in the training diary.

Nick Shocked)

Trap bar deadlift

Snatch grip podium DL is just a really tough exercize! But an amazingly productive one. I think Poliquin has an artical about it on T-nation.com It is an old artical, but I think this drill is amazing. I talked to an oly hammer thrower who did these for speed with a lot of chains on the bar and said they did more for his strength than any other drill

Todd Wilson's picture

Trap bar deadlift

1) Podium snatch grip DL. Stand on a 4-5 inch podium, squat down to rock bottom. Get your grip out as wide as you can (use a hook or straps, short straps from ironmind are my fav) Pull the bar to your legs and stand stright up. IMO very little low back stress but AMAZING posterior chain work along with the quads. Poliquin agrees.

Do this side by side with the trap bar standing on a podium and you will experience the feeling that the trap bar does not hit the posterior chain as well.

### Of course it recruits the posterior chain more effectively, the resistance is in front of the body. However, using the trap bar the knee extensors receive more work.

Of course the trap bar is more comfortable and easy (unless you drop it and the bar smashes your shins as Doc Squat reported)

### Easy? Load it up.

2) Front Squats. It is really easy to hit perfect form with a front squat (especially if you have oly boots) and your core will get about twice the work of the trap bar.

### But the posterior chain isn't hit much with front squats

Trap bar is king for shrugs and better than 99% of machines but I think if you can do em the above are better choices not requiring any speical bar and you can also set them in powerrack for loading, which, on the trap bar can be a female dog.

### Both snatch grip DLs from the podium and front squats are excellent for their intended purposes. In fact, few exercises can match them. Likewise, few exercises can match what the trap bar is capable of accomplishing either as it for the most part equally distributes the load between the hip and knee extensors. Virtually any other movement is dominant one way or the other. This makes the trap bar ideal for increasing strength just prior to and maintaining strength during the seasons for a wide range of athletes.

Stan Jaffin's picture

Trap bar deadlift

It is a good variation of both squat and DL and somewhat easier on the back.

Trap bar deadlift

I think it is fair to say that most athletes look to weight training to develope the posterior chain. Most of the "action" is sports like wrestling, football etc takes place in front of the body.

I used my trap bar extensively and did not find that it carried over to front squatting or deadlifting or really anything. Increases in front squatting however seem to really strengthen my whole midsection and help the start of my DL as well.

So I tossed the trap bar. That is just my experience.

Todd Wilson's picture

Trap bar deadlift

I think it is fair to say that most athletes look to weight training to develope the posterior chain.

### Wrong! Most of them SHOULD! However, few realize it's importance. But regardless, the trap bar recruits the posterior chain extensively. Not like dead lift variations, but it does recruit it.

I used my trap bar extensively and did not find that it carried over to front squatting or deadlifting or really anything.

### So if it doesn't carry over to those two movements it's not worthwhile? WHat about the reverse? DId Front squatting and deadlifting carry over to the trap bar DL? The Back squat doesn't carry over to the front squat very well, but the front squat certainly does to the back squat. But unless your sport involves the front squat and the deadlift, and/or those two lifts are predictors of performance improvement, attempting to determine the usefulness of a lift based on it's ability to improve those two lifts is futile. It does a great job for the job it does. However, it may not be the best assistance movement for the front squat and DL.

Typically, in order for a movement to assist in bringing another movement up it must address a weakness that is limiting the movement that one is attempting to bring up. The trap bar deadlift is a big compound movement just like the DL and the Squat. One shouldn't try to find what it can bring up, but what can help bring it up.

Trap bar deadlift

Shawn,

If you don't mind me asking, who was the olympic thrower that used these? What percentages of max, sets and reps, and the weight of the chain?

Thanks in advance.

Will

Trap bar deadlift

Will --

Ugh, he was posting on the elite fitness site a long while back, but he was not a troll, the real deal. He used louie's speed squat numbers to a tee, based on a max podium snatch grip DL. Always used chains. The set up is kind of a bitch, but loved the chains.

I can just imagine that drill would be awesome, really painful too.

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