... I have an SI joint dysfunction. Tweak my SI joint every so often ... it sucks. Few months ago I felt it getting tight so I switched to trap bar for a session. Boom. Tweaked it again. I'm not saying it caused the injury, likely would have happened with a conventional BB deadlift too ... I'm just saying it's not the end all to remaining injury free. It does have more room for error, I'll give it that.
I just wanted to say something about Barbell Medicine To be fair, you have to have a very high IQ to understand Barbell Medicine Templates. The progression is extremely subtle, and without a solid grasp of theoretical physics most of the supplemental work will go over a typical lifter’s head. There's also Jordan’s hasidic outlook, which is deftly woven into his periodisation, his personal philosophy draws heavily from Mark Rippetoe’s literature, for instance. The fans understand this stuff; they have the intellectual capacity to truly appreciate the depths of these spreadsheets, to realise that they're not just going to add pounds to your total - they say something deep about LIFE. As a consequence people who dislike Barbell Medicine truly ARE idiots- of course they wouldn't appreciate, for instance, the humour in Austin’s existential catchphrase "The Bridge is a program for post novices entering the intermediate phase" which itself is a cryptic reference to Turgenev's Russian epic Biopsychosocial Nuance and Sons. I'm smirking right now just imagining one of those addlepated simpletons scratching their heads in confusion as their genius strength programming unfolds itself on their spreadsheet viewers.. What fools.. how I pity them. 😂 And yes, by the way, i DO have a Barbell Medicine tattoo. And no, you cannot see it. It's for the ladies' eyes only- and even then they have to demonstrate that their best 1RM is within 1RPE of my own (preferably lower) beforehand.
The trap bar is also awesome for farmer's walks OHP and RDL's ! Feels like dumbbell but with the load capacity of a Barbell. Very versatile tool to have in a home gym !
@Etienne Mazellier If you can find a way to set it up in a safe way it's awesome. Feels like a cross between DB and BTN Press but without the stress on the joints. Plus you don't have to rock your head back at the start. I personnalities feel it really hard in my traps and lateral delts. (Obviously anterior head too). Try it mate ! Many strongmen love it as a overhead assistance lift.
@@Ceen328 Oh don't get me wrong I love barbell OHP! I've never seen people use the EZ bar as you cannot rack it most of the time but might be good for people who lack wrist or shoulder mobility !
I like the neutral pressing position the trap bar gives you, theyre very awkward to set up considering most trap/hex bar's have very shortened collars and barely fit inside the pins on a squat rack, makes it very precarious but at the same time, I love the neutral pressing position, so I put up with it. Haven't tried the ez bar as the one's at my gym are too tiny, but I would love to try it.
I'm a trap bar guy since I'm focusing on ice hockey and not powerlifting anymore. Easier to get explosive without getting caught up in the form and feel more benefit than going sumo.
@@rickalan259 No this is an excellent tool for Quads and how can an exercise do "too much" for a muscle you specifically want to hit haha, thats the whole point. Just look at the late legendary John Meadows how well he used this for quads and thanks to him i started doing this in the first place.
Loved this video, Alan. I’ve switched to the trap bar DL for a while now, for 3 key reasons: 1. I’m not a competitive powerlifter/strongman, so there’s nothing saying the deadlift must be with a barbell. 2. The US sprint team found that the lift with the greatest correlation to their team members’ sprint times (of course, correlation =/= causation, but it was certainly of great interest to them) was the trap bar DL. As a sprinter, this was also of interest to me! 3. I have suffered a couple of lower back injuries with the barbell DL in the past. At the end of the day, I’m just lifting to stay in shape and because I enjoy it. Being injured doesn’t fit that criteria! As the trap bar DL is a little more forgiving, why not make the switch?
This is the issue with a lot of people these days. They think if people go to gym, but they're not a mass monster, or on the other hand, completely ripped, it's like we're wasting our time. Enjoying it is a goal, too. I lift, because if I didn't, I'd be a fatty and I enjoy lifting. No interest in competitions etc, no interest in what people think about my lifting. I just enjoy it and it keeps me in shape.
I find it interesting that it's a good replacement for the back squat. My knees have been very sensitive these last few weeks and I injured my shoulder. I absolutely love to back squat but it's not an option now. Can you tell me if the strain on the knees are less with the trap bar?
Lallie ART You’d have to try it out. I’ve never felt knee pain while using it. Keep in mind to squat low and keep the chest up to target the leg more. Start light and build the volume to see what affect it’ll have on your knees. If it hurts, don’t do it.
@@ilandi1504 The most stress to your connective tissue occurs at the beginning of the concentric portion of the squat, in other words, as you come out of the hole. The trap bar deadlift (and any other form of deadlift) isn't going to have that effect since the starting position is technically at the bottom of the squat, there's no slingshot effect on your joints. Also the range of motion is about half of what you'd be doing with a parallel squat. If I ever have knee pain, I typically replace my below parallel squats with slightly above parallel box squats. That way I can safely pause with the weight and get everything tightened up before coming out of the hole. Tempo squats and Anderson squats work too, but nothing beats the trap bar deadlift when it comes to lowering stress on your knees and lower back. The key is that you are in the middle of the center of gravity instead of being in front of it or behind it, so there is equal stress between your anterior and posterior.
I personally prefer the trapbar deadlift over the barbell, especially since powerlifting is off my radar for the time being. Everything about it feels better and more natural to me, although barbell deadlifts are still fun every now and then.
@Billy Cain That's just about all you need to focus on for a two day regimen. I'm currently running a 4 day split centered on: Trapbar deadlift, Bench, Overhead Press, and long distance biking. It's basically my "retirement" program.
Conventional dead-lifting aggravated my lower back and gave me a few months of intense sciatic pain. Ever since then I haven't returned to conventional and purchased a trap or hexbar. This could be a personal thing for me, but the trap bar treats my back so well and I'm glad to have one in my arsenal!
I just got one and it's incredible. Squats/deadlifts, flat bench press, shoulder press, shrugs, calf raises and inverted rows all feel so good with it.
I only tb deadlifted for almost a year. In a labour job I found i could go heavy more often but not feel destroyed at work. I went to a deadlift party after about 8 months where we used barbells and I hit a straight bar pr. So don't worry about it. Use everything you can to stay in the game.
After watching, Robert Oberst, do an interview about the front end dead lift vs. trap bar. I'm going to just trap bar from now on. I'm 56 yrs and just had a hip replacement. I am not competing in deadlift and can build just as much muscle with a trap without the high risk of the front end dead lift. I appreciate the techniques shown here!
I personally use the trap bar for my deadlifts, but it's more due to my back. I have moderate scoliosis (double curvature) so my back doesn't quite bend how it's supposed to. Trap bar has been a great tool combined with conventional back squats over the years to work legs without becoming a human accordion.
I love the trap bar dl. It's easier on my lower back, it seems more natural for my form because my knees aren't in the way, and it's not very popular at my gym so it's almost always available when I want to use it, unlike the squat racks. I've also started adding a nice shrug at the top of the lift because I'm a glutton for punishment and life is short. Cool video bro, play it again...
Did trap bar deadlifts for the first time today after years of traditional deadlifts, and i was so pleasantely surprised that i might substitute it for the barbell deadlift completely. I have a hard time keeping a straight back when doing barbell deadlifts, but with the trap bar it felt so much more natural to me.
I have nagging knee, lower back and shoulder problems. Due to this I avoided exercises like deadlifts and squats for years. I finally used a trap bar to ease back into deadlifts a while back. It really helped my hip mobility and I’ve been able to start doing regular deadlifts and squats again. I’m definitely breathing harder at the end of a trap bar set than I am after regular deadlift.
Lots of great info! I’ve been using the trap bar instead of a barbell for the last 6 months for the sole purpose of reducing my risk of injury. I love this thing.
This video is top quality. One watch and had my first killer workout with trap bar DLs. I've had lower pain back since before I started lifting (was an obese teenager) and even if I did my best to 100% my form on barbell DLs I always felt on the verge of slipping a disc. This pressure/discomfort completely disappears on the trap bar and I actually feel it in my back muscles and traps way more than I ever did with conventional. Never going back.
I love the trap bar; I prefer the neutral grip position. And since I am not a competition lifter, I am quite happy with the results. I end up lifting from 140 lbs to 370 lbs for a total of 55 to 60 reps once a week. My back and legs have never felt better. Also, at the lower weights, I can mix in some farmer carries and shoulder shrugs with the trap bar.
It's so fun watching his viewership plummet each time he has a personal problem with someone. I've found some of the best lifting advice from all of his former disciples (Justin Lascek, Thrall, BBM crew).
As always a helpful unbiased video. I have a shoulder injury that causes me to fail when doing heavy DL because my form goes to crap. I have been ridiculed by my buddies for using the trap bar which has left me in a moral quandary full of loathing and self doubt. Thanks to your video I feel like a human again. Thanks! Your videos on squat form have helped improve my squat routine as well which has help me add 50lbs to my high bar 1RM.
I ran trap bardeadlift for my entire offseason before my meet prep leading into my August meet. Walked away with a 40 lb PR at 738. I think its great for off season work because 1) its less taxing on your back, so frequency can be higher and 2) it reeeeally helps with initial leg drive off the floor
@@basysdnb8037 I was doing trap bar once a week followed with rdls on a second day. For months. And my deadlift max increased. If you are squatting with efficient volume, and deadlifting with the trap bar with efficient volume, it will increase strength. I wouldn't run it all year if your goal is to increase your straight bar deadlift. But a macrocycle or two a year could definitely be beneficial imo
Thank you for the video!!! The US Army is doing these as part of the new 6 event ACFT. Trap bar always feels more like a squat to me. Good to know you can still make it feel like a regular deadlift too.
Some say "the trap bar is more of a squat pattern" - but that's ONLY IF YOU WANT IT TO BE. It is possible to do a straight leg trap bar deadlift. It is possible to lift the trap bar with a very upright torso. And everything in between. You choose.
Hi Allan, been following for a while now. After I read Greg nuckols article on the TB Deadlift and why it may actually might be the best form of deadlifting if you're not confined to powerlifting, i made the switch. Honestly, I've seen nothing but gains each week for the past 2 years. Overloads the traps/upperback/quads etc and carries over to the presses. It's safer on back and can't tear a bicep. Takes away from spinal erectors a little, but not much since my squat increases with it and I get erectors strong from that as well. My conventional has also increased drastically. Just messing around the other day after my working TB deadlift sets(on the "sissy" handles) , I pulled 315x17. It will still make you strong and is much safer. Like Greg says, people think dogmatic ally, but it's a great exercise.
Right on man. I've made the switch as well and I've been enjoying the gains and my lower back isn't taking a beating anymore. Been going heavy with these with the higher handles on one workout then doing RDLs for higher reps on another day. Definitely a great exercise.
@@lolfirepoisonftl The 1st time i tried TB I maxed out @475lbs for 1. At that time I could pull 405lbs conventional for 5x5. A year later I hit 650lbs for 1, my squat went up as well as conventional. Now my working sets are 580lbs 4x4 and I'm getting close to 700lbs 1rm. They work. Coopaloop1986 insta.
@@cliffonator1111 I do hipthrusts on my deadlift/back day. 570lbs for 5x5. I squat/legpress/Goodmorning on another day. My work schedule switches from nights to days and it's 14 hour shifts. I made my own routine to fit that. I don't squat and deadlift twice a week, but I do hit those same muscle groups twice a week. Is it the best program and am I elite level? No. However, it's worked pretty well for me for the last few years. Point is, the trapbar is a different exercise that offers great gains. I encourage you to read this article by Greg nuckols www.strongerbyscience.com/trap-bar-deadlifts/.
For my home gym I have a trap bar and I use it for deadlifts all the time. Of course on the low bar handles (not the sissy :) ). It feels more quad and glute dominant for me, with a lot less strain on the lower back. As it is in my garage, with a cellar underneath, I'm forced to lower the weight gently (that's not easy on your 1 or 2 rep max). Lowering gently with a conventional deadlift is just way to hard on my lower back. Ps: I'm 40 and lifting since my early 20's.
Been doing upper body for 2 and a half years. Just started doing legs and deadlift a month ago. Got excited cause I hit 405 this morning with the trap bar sissy handles. Thanks for deflating my ego.
Thanks Allan, following you since 2014-2015, you taught me a lot on my beggining journey of strength training and i'll always be thankful to you for that. Awesome job on your YT Channel! Shout out to Brazil!
Let's face it. If the trap bar was invented when the barbell was invented, it'd be the preferred method of deadlifting. It's more comfortable and more natural feeling than a straight bar. Straight bar lifts have a longer history than the trap bar, a simple Google search shows that. The modern straight bar dates back to 1928 and was invented by Kasper Berg and used in the Olympics that same year. The trap bar was invented in the mid 1980's by Al Gerard as a way to improve deadlifting without aggravating or causing injuries. He himself was a powerlifter plagued by lower back problems. Straight bar lifts are usually preferred not because they are "better" but because they have been around longer. Another study shows that deadlift max numbers are about the same. I've done both and can say with my own experience that is true.
@@kenbrandon4554 My traps exploded from doing trap bar deads lol. I feel a pull in my traps far greater than straight bar deads. The Ironmind neck harness and trap bar deads blew my traps and neck up like crazy. As far as back I do back day with my back being my best body part. Who cares if you miss a little back doing these instead? That's what back day is for.
One important-ish thing I think is worth mentioning is that the high handles aren't necessarily just for those with a lower range of motion. Because your hips don't go as deep, you can lift heavier weight. Obviously, don't be a bro about it and only use them for that reason, but you can up the weight by 90lbs and get a super solid lockout feeling from it. Trap bar deadlifts are my favorite lower body exercise, and it doesn't hurt to up the weight and use the "sissy" handles every once in a while.
Love the video. I do both conventional and trap bar deadlifts and find that I can lift heavier with the trap bar than bar bell. Also, the grip is easier with the trap bar. I can't do the alternate hand grip with the bar bell (I get all uneven in my stance) so I have to use straps above a certain weight. But with the trap bar, I don't have to use straps. Because of the grip on the trap bar, it doesn't roll out of your hands. Bonus!!!
I love the trap bar. I had a hip surgery half a year ago and my hamstring mobility is really bad now, which leads me to being too far in front of the bar when conventional deadlifting. The Trap bar is the perfect compromise
dude that was hilarious and educational at the same time. Well done! Love the trap bar such a useful tool for dozens of exercises without a safety spotter or power cage.
I always knew except my 24 hr didn’t have it till recently. I never did deadlifts or squats cause I got bad back and I hurt my knees too. But still don’t skip leg day with these babies. Great for deadlifts, works legs and power of the floor for athletes and keeps ur back safe since the weight is distributed evenly. This is my bread and butter for lowers body.
THANK YOU ALAN!!!! I’ve had a Gerhard Trap Bar since maybe the second year that it came out. I like it despite what some “experts” say. Good common sense material from you yet again!!
For me the trap bar deadlift is a useful psychological tool. Whenever I am trying to pull a deadlift PR of any kind, most often during normal training something like a new 5RM, I am a little nervous about whether or not I will get it. Because the trap bar deadlift is easier and I can load about 10% more weight, I will alternate when I'm in a strength gain phase between conventional and trap bar. What this means is that having reached my new conventional deadlift 5RM, I then switch to trap bar deadlift and pull about 10% more, then I go back to conventional in the next workout and increase the weight by 5kg/11lbs and I am more confident about moving the weight, because I have already moved heavier with another variation. Whether or not doing the trap bar deadlifts are helping physically or not, I can't be 100% sure, although it would at least give me some feel for the heavier weight, but it definitely helps mentally with my approach to conventional.
Thanks! I’m 52 and getting back into lifting w my HS sons, nothing major just getting in better shape for my age The hex bar fits in our small home gym better and lets me align my back and knees more easily. If I pull something my body will feel it for days I lost years of gym time finishing the PhD and then raising 4 young kids, I’m glad to start some light lifting again
Alan, I just stumbled across this video looking for trap bar deadlift form. Anyway, initially I thought I wouldn't like it. However I was wrong, you came across very informative and likeable. I look forward to going over your videos to see if there is anything else I can learn. good job man.
@Dvnny Record yourself and constantly form check And i can't stress this enough, watch a starting strength 5 step DL setup, i think that a brain-dead squirrel could get it done. You can do it, just give it some time.
Definitely suits certain body types more. I have a long upper body in relation to my leg length and the trap bar makes the movement feel much more natural to how my body wants to move.
both conventional and trap bar are great. they are both influencial in training but also i use them at my gym once every two weeks and they do make a difference in training.
Never used the trap bar, but if it induces the idea of leg drive and offers less strain on the back I dont see that as a beginner tool. That just sounds like an upgrade. Then again, is that convenience the reason why it's named "trap bar"?
The Rogue Trap Bar has really high 'high handles' compared to many trap bars. Having done low handle for the first time a couple of weeks ago, they definitely felt like a deficit lift - so how high you want your high handles is a consideration. Obviously you may also be able to use blocks, but you get the point.
This is a great video, I use the trap bar aswell. I found there’s no risk of muscle imbalance in the traps, compared to the other overhand grip on barbell deadlift.
That was outstanding tutorial. I am at a sticking point with conventional deadlifts and just did trap bar dl today for first time but was just experimenting. This vid gave me some ideas, thanks!
I tore a ligament in my right foot last June and I've been using the knees farther forward with hips lower in order to increase my ankle mobility... It is helping!
I have never liked barbell deadlifts because the bar always hit my shins. So I can't just lift, I have to worry about clearing my shins. The trap bar just feels natural
when i was a beginner wrestler and had to do weightlifting, the trap bar had helped me get used to the straight bar and now i can do the straight bar pretty well
Finally someone who dicusses the difference between the low hip and high hip trap bar deadlift. It would be interesting to know where on the squat/hinge continuum the low hip TBDL places. Anybody know?
I'm 29, have advanced OA in my left knee and a 10" allow pin holding my right hip in place since I was 12. Since my squat is going nowhere anytime soon, and I can't get into proper position for a regular DL, the trap bar has been a lifesaver. It's not like I'm gonna compete anytime soon.
I tried my first set of trap bar deadlifts today and what a difference. My conventional form is excellent so no issue there but the trap bar almost gets you into that squat position that conventional deficit deadlifts mimick. It's a good feeling. Flirting with the idea of trap bar deficits to see if that reduces efficiency further and gives a little more bottom end strength.
I pretty much stopped doing most weighted movements except trap bar deadlifts and power cleans/Snatches. They replaced squats, conventional deadlifts and just about every other weighted movement I did. I still do bodyweight Squats and whatnot but I'm happy and healthy just sticking with the trap bar.
I use the trap bar because 3 years ago I had a stroke and still have issues getting my muscles to coordinate well enough to do conventional dl. But has allowed me to get back to over 500lb dl again.
I personally deadlift almost exclusively with the trap bar. I have no intent to compete so that's out. I read the article you mentioned before I made the switch. I remember seeing the deficit in activation of the primary deadlift muscles being about the same as the additional amount the average lifter can lift with the trap bar. So that considered, it ended up being a wash. While it's really more a commentary on my poor technique, I was sick of slicing up my legs with the barbell. An additional benefit of the trap bar was that grip became less of a limitation. You don't (and can't) compensate for grip difficulties by using an asymmetrical grip like some people would with a barbell.
Never did a trap bar… always worked with a conventional one. Army decided that it would be a fantastic idea to start using hex bar deadlifts for fitness test. Most gyms don’t have hex bars. On the base 30 miles away from my house there is only one such bar. As the result, the first time I tried a hex bar was during the test. Due to really bad technique (literally had no idea how to position myself) I injured my back with only 150lbs. The rest 5 events felt like torture.
Good vid, trap bar deadlift is better for applicable athleticism + reduces risk of injury. Conventional deadlift does target back more but really it's for tradition & powerlifting meets. For an athlete I'd recommend trap bar deadlifts for explosiveness and do angled hypertensions slow and controlled while holding plates to still hit those back muscles... more optimally than conventional deadlift would. Those hyper extentions are huge for improving your overall deadlifting capability, they're so underrated in the gym!
