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  1. #1
    Registered User SOLITARYBEAST's Avatar
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    TRAP BAR DEADLIFTS vs REGULAR FULL SQUATS

    I've read in Stuart Mcroberts books & articles that the trap bar deadlift is pretty much the equal of the regular squat -

    what do you guys think about this claim - bonuses include being able to use more weight and a safer position for the bar rather than on your back - except your doing the identical movement to a squat with the bar in your hands -

    would be very useful especially for 20 rep work and developing a great grip and forearms - what do you guys think?
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  2. #2
    back with half the reps SDFlip's Avatar
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    i love doing trap deads, but they are completely different from squats
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  3. #3
    Banned Killazer's Avatar
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    I tried trap bar deadlift with about 210 or so lbs ( I just saw it laying there in the gym loaded already and figured I give it a try). It felt good and a very natural movement with less stress on the lower back and more on the quads than standard deadlift. However I didnt think it could at all replace the bb squat.
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  4. #4
    Registered User DaEagles4Life's Avatar
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    How exactly do you do this trap bar deadlifts
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  5. #5
    back with half the reps SDFlip's Avatar
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    Originally Posted by DaEagles4Life
    How exactly do you do this trap bar deadlifts

    grab a trap bar and stand up
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  6. #6
    Train smarter, not harder $AJ's Avatar
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    yea, i'm just not seeing it being a direct replacement for squats.

    Originally Posted by SDFlipStyle
    grab a trap bar and stand up
    ^^^
    <->
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  7. #7
    myth lonewolfshome's Avatar
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    Originally Posted by SOLITARYBEAST
    I've read in Stuart Mcroberts books & articles that the trap bar deadlift is pretty much the equal of the regular squat -

    what do you guys think about this claim - bonuses include being able to use more weight and a safer position for the bar rather than on your back - except your doing the identical movement to a squat with the bar in your hands -

    would be very useful especially for 20 rep work and developing a great grip and forearms - what do you guys think?
    squats are great but if for any reason you cant do them , squatting with a trapbar is a very good alternative . and i also feel the whole body straining doing them . i leg press on mondays and use trapbar for dlifts on fridays ( legs get hit twice )
    if you want good training advice , dont ask the biggest guy in the gym. ask the guy who's made the most improvement
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  8. #8
    GrapeApe maxiw's Avatar
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    Originally Posted by DaEagles4Life
    How exactly do you do this trap bar deadlifts
    The trap bar:
    Attached Images
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  9. #9
    Registered User nick912's Avatar
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    I wish my gym had one SDFlip you got one at your base gym?? Where u stationed again?
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  10. #10
    back with half the reps SDFlip's Avatar
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    Originally Posted by nick912
    I wish my gym had one SDFlip you got one at your base gym?? Where u stationed again?
    All the gyms I go to have trap bars!

    The gyms on base have a few trap bars and the gym my wife works at just got one after I kept asking for them to buy one. I literally asked every time I saw the manager and he finally got one free from a local high school.

    I'm at Davis-Monthan AFB in Tucson, AZ.
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  11. #11
    Registered User Sh0t`'s Avatar
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    Mechanically, they are very similar to squats as far sa the trunk and legs are concerned

    I think it could very easily replace the squat if you had to do such a thing. It is almost superior when you do them on boxes so you can go very low. Get a trap bar with 2 handles per side, one regular and one fat, and it's pretty uber. If I had to make a choice between the deadlift, the regular squat and the squatlift, I'd take the squatlift

    My bases had trap bars and we even had some on ship
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  12. #12
    Registered User keninottawa's Avatar
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    I've read Stuart's book, too, and I think he means that if you're really focusing on one exercise, you wouldn't necessarily have to incorporate the other in your workout. Both exercises have their metabolic advantages and they both work almost all of your musculature.

    He's a big fan of abbreviation. Personally, I do my squats and deads back-to-back in my 'abbreviated' routine!
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  13. #13
    back with half the reps SDFlip's Avatar
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    instead of using boxes to stand on, try using 25's

    i'll rotate from 25s to 35s to 45s each week so i can start from varying heights
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    Registered User Sh0t`'s Avatar
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    Originally Posted by keninottawa
    I've read Stuart's book, too, and I think he means that if you're really focusing on one exercise, you wouldn't necessarily have to incorporate the other in your workout. Both exercises have their metabolic advantages and they both work almost all of your musculature.

    He's a big fan of abbreviation. Personally, I do my squats and deads back-to-back in my 'abbreviated' routine!
    I used to do 2 sets each of squatlifts, squats, and deadlifts with pullups inbetween each set of the "leg" exercises
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  15. #15
    Booyakasha UNLVmike's Avatar
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    Man I miss the trap bar, my new gym doesnt have one.

    SDFlipStyle - is your base gym nice? I'm asking because I used to workout for a loooong time at Nellis AFB till I moved and I have yet to find a gym thats nicer. The gym on base had top notch equipment, serious lifters, not to busy, its was perfect. Now I am stuck at a dam 24hr fitness with all the cardio bunnies.
    Respek!
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  16. #16
    yo yo yo Flex500's Avatar
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    stick with the trap bar if you want more leg development, go with the standard barbell if you want more back work. I use the standard barbell for deads on my back day. I think the trap bar is much too easy also, I can do around 200 more pounds with the trap bar than the straight bar.
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  17. #17
    back with half the reps SDFlip's Avatar
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    Originally Posted by UNLVmike
    Man I miss the trap bar, my new gym doesnt have one.

    SDFlipStyle - is your base gym nice? I'm asking because I used to workout for a loooong time at Nellis AFB till I moved and I have yet to find a gym thats nicer. The gym on base had top notch equipment, serious lifters, not to busy, its was perfect. Now I am stuck at a dam 24hr fitness with all the cardio bunnies.
    There are two gyms on base.

    one is open during duty hours and it's and older facility. The equipment is better (POWER RACK!, chest supported row, more cable stations) and it's bigger and less crowded. But the dumbells and plates are everywhere and mismatched.

    the newer gym is 24 hours and it's huge.... on the outside. they designed the freakin lobby to be bigger than the weight room. the equipment is nice and new, but it's mostly hammer strength machines. the freeweights are good but they are no where near mirrors. there's NO POWER RACK, but a squat rack that can be used as a power rack if you get creative. All i can say is - it's a pretty gym.

    i'd prefer a gym that's functional..... that's why i pay to go to a different gym even though the gym on base is free.
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  18. #18
    Booyakasha UNLVmike's Avatar
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    Originally Posted by SDFlipStyle
    There are two gyms on base.

    one is open during duty hours and it's and older facility. The equipment is better (POWER RACK!, chest supported row, more cable stations) and it's bigger and less crowded. But the dumbells and plates are everywhere and mismatched.

    the newer gym is 24 hours and it's huge.... on the outside. they designed the freakin lobby to be bigger than the weight room. the equipment is nice and new, but it's mostly hammer strength machines. the freeweights are good but they are no where near mirrors. there's NO POWER RACK, but a squat rack that can be used as a power rack if you get creative. All i can say is - it's a pretty gym.

    i'd prefer a gym that's functional..... that's why i pay to go to a different gym even though the gym on base is free.
    Wow, thats wierd. The gym at Nellis has three nice and big power racks and all the free wieghts are surrounded by mirrors, nice size area to. The cool thing to is that all of the cable machines (except the cable crossover) are upstairs. With that, you get a seperation of people wanting to hit the free wieghts from the moms and young girls who are just trying to shed a few pounds on the machines.

    Its the perfect place, I would still go if it wasnt an hour drive from where I live now.
    Respek!
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  19. #19
    back with half the reps SDFlip's Avatar
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    Originally Posted by UNLVmike
    Wow, thats wierd. The gym at Nellis has three nice and big power racks and all the free wieghts are surrounded by mirrors, nice size area to. The cool thing to is that all of the cable machines (except the cable crossover) are upstairs. With that, you get a seperation of people wanting to hit the free wieghts from the moms and young girls who are just trying to shed a few pounds on the machines.

    Its the perfect place, I would still go if it wasnt an hour drive from where I live now.
    yeah, but we have plasma screens and a smoothie bar!
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  20. #20
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    Originally Posted by SDFlipStyle
    yeah, but we have plasma screens and a smoothie bar!
    Napolean Dynamite - "Luuuucky"
    Respek!
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  21. #21
    back with half the reps SDFlip's Avatar
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    Originally Posted by UNLVmike
    Napolean Dynamite - "Luuuucky"
    "Do the chickens have large talons?"

    no one can really watch the plasmas except for the people that work at the smoothie bar and the people that hand out towels. such a waste of money.

    and the smoothies are so overpriced. $5 and up for a protein shake with 40g of whey protein!?!?!?!
    I just bring powder in a ziploc and mix it up in a cup using a water fountain now.

    Whoever designed the new "fitness center" must have never been to a gym before.
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  22. #22
    Registered User nick912's Avatar
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    Originally Posted by SDFlipStyle
    All the gyms I go to have trap bars!

    The gyms on base have a few trap bars and the gym my wife works at just got one after I kept asking for them to buy one. I literally asked every time I saw the manager and he finally got one free from a local high school.

    I'm at Davis-Monthan AFB in Tucson, AZ.
    Dang man! Im stationed at LRAFB and the gym here is brand new and kicks ass, but they lack lots of specialty stuff like that. I was in the desert with the Gym OIC. Im going to talk with her about this!
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  23. #23
    back with half the reps SDFlip's Avatar
    Join Date: Jul 2004
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    Originally Posted by nick912
    Dang man! Im stationed at LRAFB and the gym here is brand new and kicks ass, but they lack lots of specialty stuff like that. I was in the desert with the Gym OIC. Im going to talk with her about this!
    won't hurt to ask!

    ****, they spend loads of money on other lame crap.....they can afford to buy a trap bar
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