Trap Bar Deadlifts, the advantages over Barbell Deadlifts
#Deadlifts are a staple in our programming. From Single-leg deadlifts, staggered-stance deadlifts, sumo deadlifts, dumbbell, trap bar or barbell deadlifts and on...
The starting, bottom position of the Deadlift mimics a lot of sport-specific positions - from the ready position of a volleyball athlete to the defensive back anticipating what's next.
Be it working with youth or adult athletes - the Trap Bar provides more benefits and flexibility in progressing or regressing the exercise based on the athlete's needs. Period!
5 of the most significant advantages of the trap bar deadlift:
(1) reduced strain on the lower back. The design of the trap bar allows lifters to stand inside the bar, promoting a more upright posture. This position reduces the shear force on the lumbar spine, making it a safer option for those with back concerns.
(2) The trap bar aligns the weight with the lifter's center of gravity, which leads to a more natural and biomechanically efficient lifting motion. This alignment helps in reducing the risk of improper form and the subsequent injuries that can occur with barbell deadlifts.
(3) Ability to lift more weights safely. Some lifters find that they can lift more weight with a trap bar compared to a barbell. The more favorable biomechanics and reduced stress on the lower back can allow for greater loading, which is crucial for strength development.
(4) The learning curve for trap bar deadlifts is generally less steep than for barbell deadlifts. The more natural position and grip inside the bar make it an excellent choice for beginners or those with mobility limitations.
(5) Being that we work with primarily athletes we like the variety of exercises beyond deadlifts, such as trap bar Jumps, farmer's walks, shrugs, and even squats.
A added note for youth athletes:
We like that it's easier for athletes to maintain a neutral spine and reduces the likelihood of lower back strain, which is crucial for young bodies still in development.
The exercise also teaches fundamental movement patterns that can be beneficial for athletic performance and injury prevention.
We'll explore the WHEN and WHY we use barbell deadlifts in another blog post. In the meantime, hopefully, this post makes a compelling reason on the benefits of making the trap bar a staple: from its safety profile, natural mechanics, muscle engagement, and versatility make it an excellent choice for a wide range of lifters, from beginners to seasoned athletes, including youth athletes.