The trap bar deadlift is a variation of the deadlift performed with a specialized bar.
This variation retains all the benefits of a regular deadlift, while adding some additional advantages.
Contents
General Characteristics
- Exercise Type: Compound
- Equipment: Trap Bar
- Difficulty Level: Medium to High
- Primary Muscle Groups: Legs and Back
Application and Benefits
The trap bar deadlift can be used in any strength training regimen—bodybuilding, powerlifting, weightlifting, and strongman training.
It's suitable for both amateurs and professionals.
The main advantage of the trap bar is its shape. When performing the trap bar deadlift, you stand inside the bar (in a regular deadlift, the weight is in front of you), with your hands positioned at your sides.
This setup offers a more balanced weight distribution and leverage relative to your body. As a result, the lift is gentler on the lower back in terms of loading.
Additionally, there is no issue of shin protection, as with a traditional barbell, where your legs may get scratched.
Position in Training
There are various ways to incorporate the trap bar into your routine.
The first option is to fully substitute it for the standard barbell. You follow all your program requirements but with this bar. It’s not recommended to make this substitution for an extended period—1-2 workouts are optimal.
The second option is to use the trap bar for additional (supplemental) pulls after the main lift, for example, with speed repetitions. Other possible uses are discussed below.
Trap Bar Deadlift Technique
- To assume the starting position, stand in the center of the bar’s frame.
- Place your feet as you normally would.
- Next, lift the weight with your legs and perform the lift until your torso is fully upright.
- After a brief pause at the top, lower the bar back to the starting position.
Perform the required number of repetitions in this manner.
Mistakes
The mistakes are similar to those made with a regular barbell. The main ones include:
Lifting with the back instead of the legs
Rounding the back
Variations
You can perform the trap bar deadlift in different styles, not only the classic version.
This may include straight-leg deadlifts, elevated deadlifts, and deadlifts with chains.
Conclusion
Be sure to try lifting with the trap bar. It was specifically designed to make deadlifts more comfortable. However, don’t forget about technique, as it’s equally important here.
