Which deadlift form do you do/prefer?

Capt_Apollo

articles:

http://www.t-nation.com/free_online_article/most_recent/do_this_not_that_1

Do This: Trap Bar Deadlift, Not That: Straight Bar Deadlift
Do This, Not That
Unlike the dumbbell row/barbell row, these two lifts aren't interchangeable. If you're a competitive powerlifter, the trap bar can be used as an accessory exercise but not necessarily as a main movement.

But if you're not a competitive powerlifter and need a good change of pace from pulling with a straight bar, the trap bar deadlift is a great option.

I liken this movement to a non-competitive lifter going between the hang clean and full clean (or power clean). While not the same thing, it offers a great change of pace, yet still maintains the integrity of the movement.

The trap bar is also a great way to increase quad strength, and it takes a bit of stress off the lower back as the handles keep the center of gravity closely aligned with the hips. For strength coaches that battle with sport coaches about the safety of the deadlift in their programs, the trap bar is a great compromise.

Let's face it, chasing the Big Three (squat, bench press, deadlift) can get tiresome, and having an acceptable substitution that can be used for several months might be just what you need to keep the competitive fires burning.

Finally, the trap bar allows you to pick something heavy off the ground and there's nothing more awesome than that.

Don't be so stubborn in your vision to leave this lift out of your training because it isn't a competitive lift – expand your vision a bit without sacrificing your principles.

http://www.t-nation.com/free_online_article/most_recent/6_specialty_bars_for_strength_and_size

There are different opinions about the Trap Bar, with the majority giving it a thumbs down because it doesn't carry over well to the regular deadlift. For people that don't compete in powerlifting, the Trap Bar is a great option. You can't argue the benefits of picking up something heavy off the ground whether it it be a Trap Bar or straight bar, so who am I to say it's not good?

The biggest advantage to the Trap Bar is the handles – they keep the bar close to your center of gravity. So in theory, it will make the lift safer. The Trap Bar also uses more quad than a normal deadlift. I've heard stories of people doing high pulls with a Trap Bar but I've never figured out how that worked. It's also great for doing shrugs and drag rows, but I wouldn't buy this bar just for those two exercises.

The one drawback to most Trap Bars (or Hex Bars as they're often called) is the short sleeves. Even with the thinnest of plates these sleeves make it very hard to get appreciable weight on the bar. I was lucky enough to purchase a larger Hex Bar about 10 years ago but can't recall where I bought it. If you're stronger than the average person this may prevent you from using this bar in any meaningful capacity.

Conclusion: Great for athletes, if you can find a bar big enough to handle your strength level.

he states that if you are a competitive lifter and/or you're putting up 500+ pounds that the trap bar isn't for you. but as far as things go, it's the closest thing to a dead lift.

Huffdogg

conventional barbell and trap bar. according to wendler the trap bar is the only real substitution for actual dead lifts.

I have a hard time believing Wendler thinks sumo isn't a real deadlift since you can use it on the platform.

i never said, and he never said either, that sumo isn't a real dead lift.

what he says is that the trap bar is the only acceptable dead lift option for strict dead lifting.

gotcha. I misunderstood what you were driving at. I know anyone who has competed (as Big Jim most definitely has) probably just says "deadlift" when he's thinking of either of the accepted competition pulls. A lot of guys don't even distinguish between conventional and sumo because they're both legal forms of the same lift, kind of like high bar and low bar squats. The style any one lifter uses is more a matter of personal preference and most advantageous leverages than anything else.

Phaedra2014

Sumo for sure. I don't feel pain in my lower back with it. Conventional hurts my lower back for some reason.

amastre

I pull conventional for competiton. I have tried sumo stance in the past, but it bugs my hips. For assistance, I love snatch-grip deadlifts, and deficit deadlifts.

jofjltncb6

Conventional w/ alt grip (except I'll use overhand for first warmup set or two, then alt grip backwards for last warmup set, then preferred alt grip for work sets).

(I may try sumo again in my next block because I have lifted more with it long long ago and my back felt different...not necessarily *better*, but different.)

YoungDoc2B

Conventional; keep it simple. SLDL's are awesome for leg day, though!

vjohn04

sumo, then conventional. least favorite is RDL.

Amadbro

RDL

RxKetogenicRx

Hack squat...AKA a "reverse dead lift". A fun variation to avoid lower back involvement

Fullsterkur_woman

I love deadlifts, I love every kind of deadlift!

TR0berts

Conventional. THe others (aside from sumo) are pointless. Romanian is ok. Stiff legged will jack your back if not done properly. Great for strecthing the Hams,though.

Sure, RDL and SLDL may be "easier" to hurt yourself with, but ANY DL will jack up your back if not done properly.




As far as OP goes, conventional for me. I've done sumo, but I really dislike (as in, it's one of the few things in the world I'd legitimately say that I hate) the way it feels.

ndj1979

I do conventional and sumo

She_Hulk

Romanian is my favorite!

Naomi0504

Romanian is my favorite!

Mine too! I actually love any and all kinds of deadlift, but Romanian is my go-to.

MityMax96

I like doing SLDLs for leg day before I do leg curls.

But otherwise, I do regular DLs, with a slightly wide foot stance, grabbing the bar between my feet vs on the outside of my feet.....
Makes it a bit easier on my back

slw5X5

The trap bar deadlift is my favorite.

toddis

I warm up and cool down with stiff leg deadlifts.
I go for 1rm with conventional.
Otherwise, I alternate sumo and conventional.

I was under the impression trap bar deadlift was more of a squat that starts on the ground.

GiddyupTim

I do conventional. But I worry about them. I have an ACL repair, done fairly recently. I also have a bit of a meniscus tear. I am afraid deadlifting -- and that range of motion of the knee -- puts a lot of stress on the ACL, in a way that squatting doesn't. I also kind of assume it puts loads of pressure on the meniscus. Fortunately, I do not deadlift that heavy. . . comparatively

Fullsterkur_woman

Jefferson.

SupermanRitz

I do them all. They all contribute their piece to training. Knowing when and which to use a specific style is the key though

RxKetogenicRx

The trap bar deadlift is my favorite.

I so miss trap bars...most gyms don't have though!

HeidiMightyRawr

Conventional. I train for competitions as well as just overall strength so either that or sumo has to be my main style. I chose conventional simply because it just fits me best, sumo feels more uncomfortable.

I've never tried trap bar though, and I'd quite like to. I think because it sounds easier / less chance of form going to dust! My gym doesn't have one though

RECowgill

Resurrecting thread.

Conventionals are where I'm strongest (pictured is me doing 335x2) but I love all deadlifts. Been playing around with Jeffersons a lot lately working to improve my form there. I recently posted video of myself doing a set of them.

AlayshaJ

I prefer conventional, but I like sumo and straight leg too.

edwardkim85

Conventional.

Stiff leg = throws out your lower back.

Huffdogg

Conventional.

Improperly performed Stiff leg = throws out your lower back.

Fixed that for you

cwolfman13

I tend to alternate between traditional and RDL. This particular cycle I'm doing RDL and really targeting my hamstrings. I work in 4 week mesocycles so I switch it up usually every 4-8 weeks depending on what I'm feeling and what I want to work on. Doing RDL's gives my CNS a bit of a break.

I'd also add that I switch up my squats as well...front squats/back squats.

jlclabo

i do them all... conventional and sumo are alternated as primary and secondary on my deadlift days. stiff legged and romanian are accessory work for my leg days. and when i just feel like moving a crap ton of weight i use trap bar. by far the deadlift variation that allows the most weight to be lifted with considerably less lower back stress.

Mighty_Rabite

I'm only 5'8" so I feel almost like sumo style would be cheating in a way, haha.

I stick to conventional and occasionally, stiff leg dead lifting if I want to really hit on the hamstrings.

NoVatheNinja

Conventional all the way. You can really destroy your lower back if you have the slightest slip in form while doing stiff-legged deadlifts.