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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Thread: Barbell vs Trap Bar Deadlifts
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03-31-2013, 10:37 AM #1
Barbell vs Trap Bar Deadlifts
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03-31-2013, 10:43 AM #2
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03-31-2013, 10:44 AM #3
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03-31-2013, 08:59 PM #4
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03-31-2013, 09:56 PM #5
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04-01-2013, 06:52 AM #6
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04-01-2013, 08:15 AM #7
- Join Date: Aug 2010
- Location: California, United States
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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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04-01-2013, 01:01 PM #8
Yes. It is a sort of squat like movement where you pull the bar from dead stop on the floor(hence deadlift).
Yes it does, uses less back, more leg drive.
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.
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.
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.
Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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04-01-2013, 08:50 PM #9anonymousGuest
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04-02-2013, 07:11 AM #10
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04-02-2013, 01:34 PM #11
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.
That sounds about ideal combination.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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04-02-2013, 01:41 PM #12
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04-02-2013, 02:46 PM #13anonymousGuest
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04-02-2013, 04:22 PM #14
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04-06-2018, 10:16 AM #15
Sorry to drag up an old thread but it seemed better then making a new one lol
I have the infamous "butt-wink" issue, I put this down to a mobility issue but I have also injured my lower back a few times now (agitation of the discs) according to the doctor.
I find I can do the hex bar deadlift without getting any butt-wink
So my question being could I get the same/similar results doing the hex bar deadlift as opposed to a conventional deadlift?
I understand the HBD to involve more legs & puts less pressure on the spine, but would it still involve the same back recruitment?
Only other way I see of getting around it is doing a conventional deadlift on a platform (kind of like a lower rack pull).
I have a similar issue when trying to do parallel squats which due to that I've swapped out of my routine for leg press machine due to not wanting to agitate my lower back again.
Does anyone have any suggestions in regards to this?
Would it be fine to just continue down the road of doing hex bar deads/leg press instead of conventional deads/back squats with similar results?
Any advice appreciated
Thanks“The only thing standing between you & your goal is the bullsh*t story you keep telling yourself as to why you cant achieve it”
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