Benefits of the trap bar
I love a conventional barbell deadlift.......But when it comes to a client who has a fairly basic level of training, i would always rather have them use the trap bar for deadlifts vs a conventional barbell deadlift.
In essence, the trap bar deadlift works your back and hip extensors almost as hard as the conventional deadlift does, with the added benefit of also providing a little extra stimulus for your quads.
What’s not to love?
Another benefit is the bars structure itself.........With the trap bar deadlift, your shins don’t get in the way, so it’s easier to keep your balance and maintain a good spinal position, especially for people who are new to the lift.
A common technical error with barbell deadlifts is over pulling. When people lock the weight out, they’ll hyperextend their spine to finish the lift rather than finishing in an upright and locked out body position. With the trap bar deadlift, there’s no barbell in front of you to use as a counterbalance to allow you to hyperextend.......People can find that lockout position naturally.
With a barbell deadlift, you have three options to hold on to heavy weights:
1 - Hook Grip - which is difficult and painful for beginners.
2 - Using Straps - which people tend to avoid despite this being my personal option.
3 -Pulling With A Mixed Grip (one hand pronated, and one hand supinated). A mixed grip can (not always) cause you to shift your weight slightly off centre and position shoulders slightly differently, or the worst case scenario people occasionally tear their bicep on the supinated arm when deadlifting (and thats probably not ideal)
With the trap bar, the handles allow you to take a neutral grip with no need to supinate one hand, and the grip is just as secure as a mixed grip since the bar can’t roll in your hands.
It doesn’t need to be a huge weight.... just give it a try and see if it is more beneficial for you than a barbell deadlift.
Ps..... hurts my OCD that i am facing the wrong way in the last video ☹️ #personaltrainer #gym #fitness #workout #training #fitfam #gymmotivation #onlinecoaching #strong #hexbardeadlift #trapbardeadlift