Reddit Trap Bar Deadlift is Too Easy

10-20-2009, 06:26 AM

I know that a lot of sports trainers love using the trap bar for athletes, how many people on here do trap bar deadlifts frequently? Has anyone had good carryover to standard bar deadlift?

They feel great on my back and I am thinking about incorporating them more. The only problem (and this may sound ridiculous) is that trap bars can generally only hold 6-7 plates/side.

10-20-2009, 06:42 AM

i used to always do trap bar dl's but i feel straight bar deads have had better carryover to the trap bar then trap did to straightbar. what has helped my normal dead though was 1 arm deads with farmers handle.

10-20-2009, 07:10 AM

my little bro has been made to do trap bar deads by the genius that trains him. He put 100 pounds on his trap bar 5RM in a couple months (he is 12), and increased his regular dead by exactly 0 pounds in the same time frame. Obviously they will make you stronger, but I don't think they will add much to your regular dead.

10-20-2009, 07:41 AM

Originally Posted by Arlecchino View Post

I agree with this

10-20-2009, 07:45 AM

Originally Posted by Arlecchino View Post

This. Lends itself to poor technique, most the people who do them use terrible technique, and its a very different move than a straight bar IMO.

I've seen dudes having their kids do 4 second concentric, 4 second eccentric reps with a super rounded lower back and knees 4'' over toes with these. Trainer claims to be a trainer of elite athletes, yet he's 160 and all of his kids are still weak after years. Who trains a power lift for slowness?

10-20-2009, 07:48 AM

Mark Rippetoe on the trap bar (from http://www.elitefts.com/documents/crossfit_total.htm )

MK: This doesn?t apply to the CFT because it is barbell based, but what do you think of trap bar deadlifting?

MR: I think it?s an excellent way to hurt your low back. A 500-lb deadlift at lockout is stable against your thighs while a 400-lb trap bar ?deadlift? is an unstable mess at the top. The stupid thing is designed so that you don?t have to learn how to deadlift to pull something off of the floor. It?s more like a leg press with the weight in your hands. And I don?t really see the value in not learning something.

10-20-2009, 08:21 AM

So far it looks like no one here likes them, which is what I kind of expected to see.

Maybe I will incorporate them occasionally as an accessory movement. They would obviously be beneficial for strongman for frame/farmers carry (building strength on the "pick").

10-20-2009, 08:25 AM

Originally Posted by TomMutaffis View Post

So far it looks like no one here likes them, which is what I kind of expected to see.

Maybe I will incorporate them occasionally as an accessory movement. They would obviously be beneficial for strongman for frame/farmers carry (building strength on the "pick").

I can see where that would work. The only other time I could ever see myself using one is to shrug, or to do rackpulls, but both of those seem lile terrible ideas too

10-20-2009, 08:41 AM

Not being rude or disrespectful to the post at all, but the fact that their called trap bars would tell you what their intended for, TRAPS!. Like alot of the posts suggest there is very little carry over to regular deadlifts. I wouldn't do them as accessory work either, you can spend your time on something much more productive.

10-20-2009, 08:48 AM

Originally Posted by mikeatnscc View Post

Not being rude or disrespectful to the post at all, but the fact that their called trap bars would tell you what their intended for, TRAPS!. Like alot of the posts suggest there is very little carry over to regular deadlifts. I wouldn't do them as accessory work either, you can spend your time on something much more productive.

I thought they were call "trap" bars because you're trapped inside of the bar.

10-20-2009, 08:50 AM

Originally Posted by mikeatnscc View Post

Not being rude or disrespectful to the post at all, but the fact that their called trap bars would tell you what their intended for, TRAPS!. Like alot of the posts suggest there is very little carry over to regular deadlifts. I wouldn't do them as accessory work either, you can spend your time on something much more productive.

Currently for lower body training I do standard deadlifts and front squats. For accessory work I do occasional rack pulls and speed box squats. If I do any regular squatting is it usually sub-max and is an upright olympic/power hybrid version.

What else would you suggest as being better? Band/Chain work is generally out because it beats up my joints & tendons too much when coupled with strongman training.

I feel like trap bar pulls could provide for a nice overload for legs without having to worry about too much strain on your lower back. Perhaps something like heavier SSB box squats might be a better option?

10-20-2009, 08:58 AM

Originally Posted by Blenderate View Post

I thought they were call "trap" bars because you're trapped inside of the bar.

Haha I always thought they were called trap bars because they were trapazoids :P

10-20-2009, 09:16 AM

Originally Posted by Retardo-pex View Post

Haha I always thought they were called trap bars because they were trapazoids :P

That makes a lot more sense since there's also a "hex bar", which is hexagonal.

10-20-2009, 09:24 AM

Originally Posted by TomMutaffis View Post

Currently for lower body training I do standard deadlifts and front squats. For accessory work I do occasional rack pulls and speed box squats. If I do any regular squatting is it usually sub-max and is an upright olympic/power hybrid version.

What else would you suggest as being better? Band/Chain work is generally out because it beats up my joints & tendons too much when coupled with strongman training.

I feel like trap bar pulls could provide for a nice overload for legs without having to worry about too much strain on your lower back. Perhaps something like heavier SSB box squats might be a better option?

I just realized your stats are much higher then me, so you probably no more about what accessory lifts work for you. I am just personally againsts trap bar deadlifts.

Probably bicep curls would be good

lol j/k

10-20-2009, 09:25 AM

Originally Posted by Blenderate View Post

I thought they were call "trap" bars because you're trapped inside of the bar.

lol

10-20-2009, 09:26 AM

Originally Posted by Retardo-pex View Post

Haha I always thought they were called trap bars because they were trapazoids :P

lol

10-20-2009, 09:54 AM

I like them. As you mentioned, due to less shear than conventional pulling, they are very useful in saving the lower back when the rest of your training puts a lot of stress on it.

For example, I ran a 4-week DL cycle that looked like this:

Mon - ME Conventional DL (doubles and triples)
Thurs - Trap Bar DL (sets of 5) --After box squatting
Sat - DE Conventional DL (singles)

I really don't think I would have been able to pull conventional on the Thursday session. My back was pretty much in a constant state of fatigue over the course of these four weeks and I think the trap bar allowed me to get in some decent pulling without killing my lower back further. I hit a 26lb PR, so something worked.

10-20-2009, 10:36 AM

I don't think they are evil tools of satan. I think they have alot more carry over to squat then anything however.

Do them as assistance with moderately high volume and they are just fine.

10-20-2009, 10:53 AM

I personally dont like them as much. The motion itself feels very different than a traditional deadlift and at times very unstable. However, I wont bash them that much, mostly due to the fact that almost all of the deadlift videos Ive seen from Defranco's gym have been with a trap bar.

10-20-2009, 12:34 PM

i like them. I was training for a contest that had a trap bar pull for reps, and didn't do great by just training the trap bar. IMO, i think if i would have done straight bar pulls almost exclusively with some trap bar for form work occasionally, i would have done better.

I think doing trap bar makes you better at trap bar, but doing straight bar makes you better at both.

10-20-2009, 01:34 PM

i think part of it depends on where the individual is weak on the pull. for me my quads limit me the most as oppossed to my low back & hammies which can handle about anything, so for me, some work with trap bar can be useful, but I prefer box squats to it

10-20-2009, 01:42 PM

Originally Posted by TomMutaffis View Post

So far it looks like no one here likes them, which is what I kind of expected to see.

Maybe I will incorporate them occasionally as an accessory movement. They would obviously be beneficial for strongman for frame/farmers carry (building strength on the "pick").

They much better represent a frame instead of a Farmer's implement.

10-20-2009, 01:43 PM

Some great information here, thank you for the replies.

It looks like a general summary would be that trap bar deadlifts are good for athletes (leg strength, safety) but are most likely not going to help very much with your deadlift.

I like how one individual incorporated them to allow him to deadlift 2X-3X per week without completely burning out his lower back. Of course I am not going to stop deadlifting but I like to have as much variation as possible with lower body work to make sure that I build a well rounded and powerful physique.

10-20-2009, 04:00 PM

I don't see them to have any use in powerlifting.

In strongman however, I think you would only want to use them if you had a competition coming up that had a car deadlift, or some similar variant. If you want to build strength on the pick wouldn't you just do farmer's deadlifts?

10-20-2009, 04:53 PM

I think that they could have some carry over to car deadlifts. Also you can use it for conditioning work, and getting prepared for car dead for reps.
I think that they have there place in strongman training, and since your a strongman get stuck in.

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