Obviously trap bar deadlifts are not common in most gyms.
First, most gyms do not cater to your serious gym goer; therefore, equipment is extremely limited.
Secondly, trap bar deadlifts are not well known compared to the barbell deadlift. Performing them is just out of the question.
Not performing the trap bar deadlift would definitely leave out some key benefits you would be skipping out on.
Key Benefits When You Deadlift With A Trap Bar
1) It Saves Your Lower Back
Lower back pain on deadlifts is a common occurrence. As anyone with lower back pain can attest to, back pain kills!
Trap bar deadlifts shift the load when pulling the bar in front on conventionals to more where it belongs. Since you are in the center of the bar pulling rather than pulling from the front, less stress is placed on the spine.
2) Trap Bars Equal More Weight
No doubt, if you want to pull real heavy weight without worrying about snapping your spine, trap bars would be the ticket. Considering the mechanical advantages you have with trap bar, you are able to pull a lot more weight than you could with conventional.
3) Easier To Learn Compared To Conventional Deadlifts
Beginners can discover that the trap bar deadlift feels “right.” Since your hand position is to the sides as opposed to having them in the front, it is easier to keep your chest up & back from rounding.
Getting The Trap Bar Deadlift Form Down
In a couple of simple steps, here is how to perform the trap bar deadlift like a boss with perfect form.
- Start with feet shoulder width apart in the bar.
- Bend knees slightly & keep your shins around 90 degrees to the floor.
- Keep chest up & shoulder blades back. Imagine it this way, you have writing on your shirt on the chest area. A person 5 feet away from you should be able to read what it says.
- Put the weight on your heels & push your butt & hips backwards. Don’t bend from the knees just yet.
- Use hips to get into position when you grab the bar. Keep your butt back the entire time to place more use on the hips.
- Brace your core & take a deep breath because you are going in for the kill.
- Stand up perfectly straight and lock it out by squeezing your butt. You want to be able to break walnuts.
See the video down below to put all this in perspective.
What Not To Do On The Trap Bar Deadlift
Don’t say we didn’t warn you!
- Excess hip movement when locking out is bad. If your hips move forward & your not squeezing your glutes, you will be putting unneeded stress on your lower back.
- Throwing out your neck like a fish. Drawing your neck all the way in order to keep your chest up can wreak havoc on your neck.
- Rounding your back excessively will put you in an injury prone position.