Trap bar deadlifts subjects were tested on how much weight they could lift using straight conventional barbell vs trap bar deadlifts. Traditional deadlifts are performed using a straight olympic bar but you can use a trap bar to help to fix your form and emphasize hip hinge to improve.
Joe arko demonstrates proper form and execution of the trap bar deadlift.
Trap bar dead lift. The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. It is biomechanically different from a barbell deadlift in that it lines up with a lifters center of gravity rather than placing it in front of their body. Yes the trap bar deadlift is a bit squattier than a barbell deadlift but its definitely still a hinge pattern and nowhere close to being a squat.
The test showed that the trap bar deadlift allowed the subjects to lift more overall weight than the conventional style. While this does occur during the trap bar deadlift its to a lesser degree than during the straight bar version which keeps most of the load on the hip joint rather than the knee and ankle joints. Based on specific goals the trap bar deadlift can be programmed as a primary strength or power movement an endurance or max effort movement such as finishers or even an assistance movement after barbell work.
The bar is held with a parallel palms in grip outside of the legs. The trap bar deadlift is a total body pulling movement that can be used across sports to develop strength power and general fitness. Be sure to like and subscribemore videos added daily.
The debate between the trap bar deadlift and the barbell conventional in this case deadlift continues as i break down the benefits and purpose of both based upon the goals sport and previous. Where do trap bar deadlifts fit in my program. Another great thing about the trap bar dead is its versatility.
The hexagonal barbell deadlift aka. The trap bar deadlift is a full body exercise that targets the hips and legs. Its a variation of the traditional deadlift that uses a trap bar which is a hexagon shaped bar that surrounds the.
Athletes and newcomers alike can benefit from learning and. The trap bar deadlift still places almost twice as high of demands on the hip extensors than the quads and has joint ranges of motion that are almost identical to the conventional deadlift. The trap bar deadlift like many great movements is very versatile in its programming capabilities.
