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  1. #1
    Registered User pre04's Avatar
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    Barbell vs Trap Bar Deadlifts

    Is the trap bar deadlift essentially a mix between squats and regular deadlifts? The trap bar takes the stress off the spine, it seems, but isn't the point of deadlifts to target the lower back?

    On the other hand, if the trap bar deadlift allows you to lift the most wait, I can see why it would be beneficial.

    How do most people incorporate the trap bar into your deadlifting routine?
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    Registered User Alexandre76's Avatar
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    I do trap bar deadlift first in my back day, i'm curious to know if there's really that big of a difference between the two when it comes to weight usage.
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    Encyclochuzzle chazzy1864's Avatar
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    Trap bar deadlift is more akin to a squat than conventional deadlift.
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    Registered User pre04's Avatar
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    How much more can a person typically lift with the trap bar that straight bar?
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    Registered User k9pit's Avatar
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    it's basically like performing a DB squat.
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    Registered User jgreystoke's Avatar
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    Originally Posted by k9pit View Post
    it's basically like performing a DB squat.
    This.

    But it is easier to load it heavy enough, since most gyms don't have very heavy DBs.
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    Registered User vborn's Avatar
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    Originally Posted by pre04 View Post
    Is the trap bar deadlift essentially a mix between squats and regular deadlifts? The trap bar takes the stress off the spine, it seems, but isn't the point of deadlifts to target the lower back?

    On the other hand, if the trap bar deadlift allows you to lift the most wait, I can see why it would be beneficial.

    How do most people incorporate the trap bar into your deadlifting routine?
    I use the Trap-Bar Deadlift when I'm running more of a bodybuilder split and I can't have my lower back be sore for days. It hits my Quads harder than conventional, and doesn't seem to work the spinal muscles as well, so I wouldn't do Trap-Bar forever in place of conventional. There may be less Lats in Trap-Bar too, since you're not pressing the bar into yourself.
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  8. #8
    Registered User jgreystoke's Avatar
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    Originally Posted by pre04 View Post
    Is the trap bar deadlift essentially a mix between squats and regular deadlifts?
    Yes. It is a sort of squat like movement where you pull the bar from dead stop on the floor(hence deadlift).

    Originally Posted by pre04 View Post
    The trap bar takes the stress off the spine, it seems....
    Yes it does, uses less back, more leg drive.

    Originally Posted by pre04 View Post
    .... but isn't the point of deadlifts to target the lower back?
    No. The deadlift is not some isolation movement or specialized movement. To target low back strength and development:

    Hyperextensions, goodmornings(my favorite).

    It is a whole body movement that allows a human with normal skeleton to pull the maximum weight off the floor. The poundage potential is greater even than squat to parallel.



    Originally Posted by pre04 View Post
    On the other hand, if the trap bar deadlift allows you to lift the most wait, I can see why it would be beneficial.
    I don't know if it allows you to use more weight than conventional. But it sure feels easier than stiff leg dead for the same weight and reps.

    Originally Posted by pre04 View Post
    How do most people incorporate the trap bar into your deadlifting routine?
    Just started using it to replace SLDS in my 5 3 1 program(knee issues meant avoiding conventional deads for a long time).

    Some people use it to replace squats. Unless there is a compelling reason, that might not be a good idea.

    You can make TBD even more of a squat lift by doing deficit trap bar deads. Stand on a 3" platform of plates/plywood and off you go. Much more leg drive required.

    Modern trap bars are really cheap. But most of them now have two handle heights. The higher grip allows you to use a ton more weight,because of the reduced ROM. But it uses less leg. So it is like a low rack pull from below the knees, or a deadlift from boxes(the boxes being under the plates).
    Last edited by jgreystoke; 04-02-2013 at 01:26 PM.
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  9. #9
    Registered User Halfway's Avatar
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    when i used to do them I did them pretty much just like deadlifts with the back and PC lifting the weight. I don't understand this 'its like a squat' thing, but I guess it depends how you do the lift.

    its a great lift, alternate that, rack pulls and RDLs and you have it all covered BB-wise
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  10. #10
    www.ABFitnessTrainer.com italianplaya30's Avatar
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    trap bar deadlifts mimic closely squats...i would say its good to interchange them
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  11. #11
    Registered User jgreystoke's Avatar
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    Originally Posted by Halfway View Post
    when i used to do them I did them pretty much just like deadlifts with the back and PC lifting the weight. I don't understand this 'its like a squat' thing, but I guess it depends how you do the lift.
    The most natural way to lift with you standing inside the bar is to squat the weight up with a more upright spine. Also the grips tend to be wider apart than your hand position for either conventional or sumo on a normal bar. That forces you to use more ROM, usually even more leg, less back.

    Originally Posted by Halfway View Post
    its a great lift, alternate that, rack pulls and RDLs and you have it all covered BB-wise
    That sounds about ideal combination.
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    Trap bar deadlift is basically a leg press with the bar in your hands. Not as good as a squat for leg development and not as good as a conventional deadlift for back development.
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    Registered User Halfway's Avatar
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    im sure my short legs and long torso affected my leverage, I did have a lot of forward lean when doing them especially with heavier weight.

    It's a lift I miss terribly, unfortunately it causes my piriformis syndrome to flare up massively even when done with light weight
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    Originally Posted by pre04 View Post
    Is the trap bar deadlift essentially a mix between squats and regular deadlifts? The trap bar takes the stress off the spine, it seems, but isn't the point of deadlifts to target the lower back?
    I've been doing trap bar deadlifts with 25lb plates as a squat replacement. The smaller diameter plates provide for a greater range of motion. The same effect can be had wiith larger plates by standing on a platform.
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