Trap bar vs. barbell for deadlift

tomcornhole

Anyone using a trap bar for deadlifts? I always like trying something different and this looks different enough to pique my interest. Seems to combine a squat and deadlift into one movement.

Tom

ncahill77

I use it and like it quite a bit, honestly it helps me keep my form throughout the motion.

tomcornhole

Just bought one so we'll see how it goes.

Sarauk2sf

I have never used one, but posting here so it shows up on my feed.

bumblebums

One difference between a trap bar lift and a deadlift is that in a deadlift, the bar is stabilized against your legs at all times, whereas in a trap bar lift, there is no contact. It does not have enough in common with the squat to share its benefits, either--it is crucially missing the eccentric-concentric cycle of the squat, and it does not load the back in the same way because the weight is hanging from your arms. I do not think a trap bar exercise can replace either a squat or a traditional deadlift.

tomcornhole

I'm going to play around with it tomorrow. I'm happy with squats and straight bar DL's so I'm not looking to replace them.

tomcornhole

Well, since it was carb reload day and I am jacked up on carbs, I went down and finished my tricep work from this morning. Still was jacked up so decided to try out the trap bar.

I did 3 warmup sets with the trap bar and then went into my 5/3/1. I hit my "1" for 3 reps (295 lbs) with the trap bar. Thought it was easier to keep my back straight at the max weight. Was curious and feeling badass so I put 295 lbs on the straight bar and went for it. 3x295 again. But holy crap, that straight bar DL engages waaaayyyyy more of the back. Especially the upper back, which is where I need work. I loved the trap bar as it made more sense, but I can tell that the straight bar works better for me, even though it's harder to do properly. The trap bar was much easier to keep my back flat.

So, anyone wanna buy a trap bar?

Tom

bumblebums

Yeah, that is kind of what I would expect. It might make a useful accessory for farmer walks--maybe worth keeping around for that purpose.

Although to be honest, whenever I see pics of people using the thing, I want to photoshop in a giant toilet seat instead of the trap bar. The thing just looks weird and silly to me.

AntWrig

If you squat on a consistent basis, the trap bar deadlift is a saving grace on the spine.

whierd

Using a trap bar to deadlift in HS is how I hurt my lower back for the better part of a decade. It was my bad form that did it, for sure, but I still won't use it again for deadlifting. I would for shrugs and farmers walks, though.

AntWrig

Using a trap bar to deadlift in HS is how I hurt my lower back for the better part of a decade. It was my bad form that did it, for sure, but I still won't use it again for deadlifting. I would for shrugs and farmers walks, though.

That was due to bad form. Regardless, when done correctly. The trap bar takes a lot of stress off the spine.

Chief_Rocka

Compared to a traditional deadlift, it takes some stress of the back, as Fitnessocialist pointed out, and stresses the quads more.

Even though you get increased quad activation, I would disagree that it is similar to a squat, it's still a lot closer to a BB deadlift than a squat.

It also allows you to start with your hips slightly higher, for people that struggle with that. Those that struggle to keep a barbell up against their legs may like them as well, since your arms are out to the side.

_noob_

yeah, for someone who lifts just for fitness/bodybuilding, I would love if my gym had a trap bar. I probably wouldn't do conventional deads if my gym had one.