Adam.'s Trap Bar Deadlift Analysis

[KaeruthePaladin]

Don't listen to the haters, a 500 lb deadlift is strong either way.

And severered, I know your comment is old but very few people use deadlifts of any kind to build muscle mass. It's more of a powerlifting thing

[SeveredRed]

I use the trap/hex-bar at my school for football, and my I maxed out at 480@210lbs x1. I went over to barbell deadlift and got 510. It goes to show how much more leg goes into your lift when u use a hexbar (I'm more accustomed to calling it that). Whether or not dropping your ass more makes it more of a "trap-bar squat" or deadlift, it puts less strain on your back and will build muscle mass all around your thighs better and quicker.

[JDMGTP]

I agree, I prefer the trap bar deadlift over the straight bar, it's more natural to me at 6'4"

[simpllyhuge]

so does the trap bar take the back out of the movement at all?

[PeterMarkAzzopardi]

Less lower back and more quads than regular / bb deadlift

[DoccSampson420]

First of all, not anybody can pull up 500 pounds, period, strong or not.

The trap bar puts more emphasis on the legs and takes stress off the back, which might make it easier. It works better for me. Since I'm short, it's difficult to bring the straight bar out in front of my knees when I stand up. ,

The trap bar also puts more emphasis on the tops of the shoulders, middle and lateral core, and the forearms (I've found), so I don't think one is better than the other.

[bigjrd79]

i read alot that people say that anybody can pull 500 lbs on the trap bar deadlift without being strong. now, in your guys opinion is this true? ive done both and i think that trap bar involves your legs more so its a more athletic lift

[DarkDMD]

It always just depends. What do you consider strong? In an elite setting a 500lb trap deadlift might not be very strong. in everyday life, 500lb trapbar deadlift is very strong.

[scar504]

@bigjrd79 are you stupid how do figure the one that requires mostly your legs is more "athletic" then the one that requires your entire body

[mafiapride]

smart thing for u too dark do is to buy a lifting belt it works and its worth it and lufflanger is right ur for isn't great ur ass needs to b farther down thats why u lean forward (looks like u get off balance) idk if u did it on purpose dont know why u would " butt down head up chest out stand up straight dont bend ur at the waist" thats what i have always been taught. oh n i did 400 pounds x 1 max out wit belt n good form and no back pain at all its all in the tech

[DarkDMD]

Mafiapride-- No, bringing the butt down will only further serve to do a trap bar squat instead of a trap bar deadlift. The further your butt goes down and the more upright your back, the more you are doing a squat instead of a deadlift.

[baseballme1t]

@DarkDMD i understand what your saying about its basically a squat, but it will definatley help your lower back out and the deadlift is an overall mass builder.

[DarkDMD]

The very first thing I will say is that if you did not go heavy, you will not feel it in your back.

The second is that there is a very small nuiance in doing a trap bar 'squat' and a trap bar deadlift. You need to make sure that you get lean in your back. If you are nearly isometric throughout the pull, you are doing a squat and not a deadlift.

[DarkDMD]

I would always say it needs work. It is decent though. My largest issue by far is finding the balance between a strong, "hips high" position and a much weak, but safer back position. I think I am not proportionally well setup for the deadlift as I have mapped out others hip angle, back angle, and femur angles and I have to nearly squat the weight up in order to get a 'safe' back position.

Unfortunately, I think it comes down to my t-rex arms and the fact that I am 6'3".

[CallMeMrChainmail]

I've looked at the possition of your hips when using the trap bar and when using the barbell the only difference I can see is that when using the trap bar you get in the hole and just pull. When using the barbell you seem to freak out a little bit just before you lift because you have to move the bar forwards to get it over your knees. Have you tried stiff legged deadlifts with a barbell? You might find it easier to keep your back in a safe position because your knees don't stick out in front.

[CallMeMrChainmail]

I also wanted to say that since you already have access to a trap bar, it might not be worth trying. But it's a thought if you ever find yourself without.

[DarkDMD]

If you really think it is as simple as just sitting back further, you must think I am foolish. As it is, I can't do deadlifts with anything less than about 185 on the bar because I sit back so far that the bar pulls up at lower weights.

[deathlord747]

I've injured my back twice deadlifting so i don't take chances anymore. I set up my trap bar on risers and when I lift it up, my buddy kicks em out so I can get maximum movement. Remember, you don't have to touch the ground, if you get a good stretch by going 1 inch up then stick with it. Not worth the risks

[DarkDMD]

Deadlift is called such because it begins from a deadstop. You injured yourself deadlifting because you did not take care of yourself outside of the gym.

[crackjak2003]

The guy performing these doesnt have the flexibility / mobility to use the low back. Watch his lumbar spine move into flexion.....not desirable !

Stick with the first one. It is a case of the risk doesnt outweight the benefit.

[DarkDMD]

I agree, which is why I haven't straight bar deadlifted in about 4 months. I also figured out a little bit of a que that helps me keep myself in line better as well. I'll put up some video of it to see if it helps.

[yourmarcotube]

Trap bar is as good for upper body as deadlift with barbell? And why prefer a trap bar?

Good job, thank you

Bye

[DarkDMD]

It is not really an upper body lift, though the loading is very similar.

A good reason for this lift is that it stresses the lower back less and because of the placement of the load, one can maintain a neutral spine at much heavier loads.

[DarkDMD]

Depends on why.

[hotmauro76]

is it true that a low grip can wave more than a high??

[hotmauro76]

is it true that a low grip can wave more than a high??

[hotmauro76]

hello, can u tell me if its better a low grip or a high??

[4ply87]

the low grip makes you go lower to make it a harder lift but is harder on your form. the high grip makes it an easier lift and helps with form

[hotmauro76]

4ply87,thank you for reply :)

But a low grip wave more than a high??

[adarqui]

nice!

[DarkDMD]

The last part is my slightly older video doing ME deads w/ a straight bar.

[hotmauro76]

hello, can u tell me if its better a low grip or a high??

[DarkDMD]

btw, it's a 77lb trap bar (I just use 75lb as the number).