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Started By
Message
Trap bar dead lift
Posted on 2/13/22 at 1:00 pm
Posted on 2/13/22 at 1:00 pm
Want to incorporate deadlift in my routine, but have a history of lumbar disc disease and am worried about technique issues causing problems for me - haven’t done deadlift since HS more than 35 years ago. From my reading, I see DL recommended over and over as one of the best whole body strength exercise and was wondering if trap bar DL can approximate regular DL in terms of effectiveness and particularly ease of mastering the technique. I guess I should ask about Sumo DL as well, but trap bar version looked easiest to master to me. Thanks for any advice.
3
Posted on 2/13/22 at 1:29 pm to BigPapiDoesItAgain
I’d stick to conventional or sumo, and master good form. Not a fan of the trap bar DL personally. I think it’s easier to mess up.
Edit: take everything I say with a grain of salt. I’m a noob.
Edit: take everything I say with a grain of salt. I’m a noob.
This post was edited on 2/13/22 at 1:30 pm
Posted on 2/13/22 at 6:54 pm to FieldEngineer
Know when to say when. Just don’t do it.
Posted on 2/13/22 at 8:47 pm to BigPapiDoesItAgain
I think the trap bar is a great alternative if you have a history of lower back issue. It moves the center of center of gravity back and will allow you to stay more upright through the movement. It’ll shift the work more on the quads and a little less on the posterior chain, but that’s also going to make it a lot easier on your lower back.
Posted on 2/13/22 at 9:09 pm to BigPapiDoesItAgain
Probably will get downvoted, but here is the flat truth.
Unless you are competing or have ego issues, do trap bar dead lifts.
Hex bar dead lifts are going to be easier on your back and you will get the full body workout you are searching for.
Traditional DLs are great, but they are also not very forgiving. Unless you have a coach with you, once you get legit heavy it can go south real quick with a break down of form. I am talking put you out of lifting for 6 months bad, so it is just not worth it. If you are not pushing for 350lbs+ dead lifts though, regular is probably fine if you ramp up slow and in control.
Trap bar is just so damn forgiving and you are getting your workout in and building the muscles you need.
Full disclosure - I lift for me and do not care if the exercise I choose is frowned upon
Unless you are competing or have ego issues, do trap bar dead lifts.
Hex bar dead lifts are going to be easier on your back and you will get the full body workout you are searching for.
Traditional DLs are great, but they are also not very forgiving. Unless you have a coach with you, once you get legit heavy it can go south real quick with a break down of form. I am talking put you out of lifting for 6 months bad, so it is just not worth it. If you are not pushing for 350lbs+ dead lifts though, regular is probably fine if you ramp up slow and in control.
Trap bar is just so damn forgiving and you are getting your workout in and building the muscles you need.
Full disclosure - I lift for me and do not care if the exercise I choose is frowned upon
Posted on 2/13/22 at 9:32 pm to FieldEngineer
Posted on 2/14/22 at 7:06 am to GeorgeTheGreek
I was confused also. You can lift much more with the trap/hex bar than traditional.
Posted on 2/14/22 at 8:13 am to GeorgeTheGreek
I just mean it’s easy to turn the trap bar DL into more of a squat movement.
Posted on 2/14/22 at 8:29 am to DarthRebel
quote:
Probably will get downvoted, but here is the flat truth.
Unless you are competing or have ego issues, do trap bar dead lifts.
Hex bar dead lifts are going to be easier on your back and you will get the full body workout you are searching for.
Traditional DLs are great, but they are also not very forgiving. Unless you have a coach with you, once you get legit heavy it can go south real quick with a break down of form. I am talking put you out of lifting for 6 months bad, so it is just not worth it. If you are not pushing for 350lbs+ dead lifts though, regular is probably fine if you ramp up slow and in control.
Trap bar is just so damn forgiving and you are getting your workout in and building the muscles you need.
Full disclosure - I lift for me and do not care if the exercise I choose is frowned upon
i agree with this. I do TB deadlift currently exclusively. when i stall i will rotate out.
Posted on 2/14/22 at 10:51 am to DarthRebel
I also have been TB deadlifting or conventional DL from blocks exclusively for the past 2 years. Back feels great and don't see any reason to change. Not competing in any sports where conventional DL from the ground is necessary.
Posted on 2/14/22 at 11:49 am to AyyyBaw
Thanks for the advice. I actually did some trap bar DL yesterday and it felt good to me, and I was happy with my body positioning and which muscle groups I could tell I was using. I'm not in it for ego, I'm in it because I realized a few months ago that my body composition was not optimal (skinny fat). Very good cardiorespiratory fitness, but not enough lean muscle mass. I've largely fixed, and am continuing to fix that issue, and am looking for bang for the buck exercises and to not get hurt. I quit doing resistance training in 2014 when I had my rotator cuff and labrum done, and never started back as I had some back issues (L5-S1 herniation) crop up not too long after. After getting back into resistance training, I have my body fat down to 14% now and feel much stronger. Only goal is to get a tad leaner, maintain muscle mass and strength and stay fit from a cardiorespiratory stand point.
Posted on 2/14/22 at 7:46 pm to BigPapiDoesItAgain
I think a lot of people would tell you to stay away from deadlifts especially with a history with lumbar spine disease. Just doesn’t seem worth it, the last thing you want to have is a back surgery that could have been prevented. Leg press, hip thrusters, ghd, back extensions, maybe squats etc for posterior chain. If you do deads, priority should be on perfect form confirmed by a coach/trainer, bracing, and starting with very low weights and progressing slower than you want to.
Posted on 2/15/22 at 3:21 pm to DarthRebel
Hex bar at my gym is like a damn single sock... nobody knows how it got where it is and when you're looking for it, you can't find it.
Posted on 2/15/22 at 3:43 pm to SouthernInsanity
If I had to pick one single lift to break in a gym newbie, it would be trap bar DL. Such a valuable tool to learn bracing, hip hinge, and how to move a heavy load safely. Wish I had discovered this piece of equipment back in high school and not in my late 20s.
This post was edited on 2/15/22 at 3:44 pm
Posted on 2/16/22 at 3:42 am to FieldEngineer
quote:
Not a fan of the trap bar DL personally. I think it’s easier to mess up.
Posted on 2/16/22 at 8:19 am to Mo Jeaux
some people have trouble balancing the bar. I personally find it is much easier to teach
Posted on 2/16/22 at 8:37 am to lsu777
I switched to trap bar recently because my low back has been rough lately. Hopefully it helps, my squats have been suffering.
Posted on 2/16/22 at 10:58 am to burgeman
Once your back heals up some, you should notice it is much easier. When going heavy, you can jack things up. Still need to brace and keep form tight.
You will find it is much easier on your grip, which is sometimes a limiting factor in standard deadlifts for people. Do not go wild, because your grip is more secure. Slow and steady.
Lastly since we have not mentioned it here, if you bar has handles flip it upside down.
This is incorrect, as her hands are inches higher than a normal deadlift
this is correct
You will find it is much easier on your grip, which is sometimes a limiting factor in standard deadlifts for people. Do not go wild, because your grip is more secure. Slow and steady.
Lastly since we have not mentioned it here, if you bar has handles flip it upside down.
This is incorrect, as her hands are inches higher than a normal deadlift
this is correct
Posted on 2/16/22 at 1:56 pm to DarthRebel
I don't think its a matter of correct/incorrect (handles up/down) I think it's a matter of one's mobility, what feels best.
Posted on 2/16/22 at 2:32 pm to DarthRebel
quote:
This is incorrect, as her hands are inches higher than a normal deadlift
They put high handles on a trap bar for a reason. Using the high handles is no more "incorrect" than doing block pulls. It's just a reduced ROM movement. Helps people with reduced mobility or if you want to go heavy.
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