Wendler said it perfectly 'only competitive powerlifters care if you use a trap bar'. If you are strong and you pick up 800lbs, you are strong, regardless of how you do it.
I was in a near fatal car accident 4.5 years ago that resulted in 2 lower back surgeries. My surgeon and other doctors all told me I'd never be able to squat and deadlift again. After 3.5 years of doing exactly everything they told me I never got any better. A little over a year ago I bought a trap bar and started using that every day doing single plate 5x10 reps. I'm back to being able do full workouts again. I start every workout with 5x10 sqauts and deadlifts all thanks to buying a trap bar. I box squat as part of my rotation as well. I'm also a year free from all pain medications. I'll never be a 500lb squater or deadlifter again, but I feel great.
I love trap bar deadlifts. I don't find it as taxing compared to a deadlift or a squat and I get more volume in my routine because of it. I train my legs three times every 8 days. 1 day for deadlifts, 1 day for trap bar deadlifts and 1 day for squats. I find trap bar deadlifts the least challenging exercise and have seen my lifts gone up in my squat and deadlift since this change.
One can raise their hips higher in the set-up to get more hip hinge / glute and hams involved. Or just straight up Romanian Deadlift with the hex bar... but that's pretty far to the posterior side of things. Cool how it can largely be used in a squat or a deadlift manner, or a bit of both. The vibes here were nice and chill.
The sitting issue interests me more than the trap bar issue. Helping our Dad (who taught two of us to deadlift) with wheelchair transfers was easy because he instantly responded to dead lift and squat cues, and used his remaining strength to cooperate and contribute. Trying to help our Mom, and trying to get my untrained Sister and Brother to learn what would be helpful and what's in the way, is very frustrating. Between the three they have over 209 years of practice not properly squatting to a chair and standing up. Excessive and poor chair-sitting is screwing up a lot of old people's ability to live at home. Dang. I teach my orchestra musicians to sit on the front of their chairs, with their hips over their feet and their shoulders above both. It's heels-lifted box squat with a very long pause. This posture reduces the shortening of the hip flexors. It gives every part of the postural system a little work staying engaged with everything else, maintaining balance through all the movements involved in bowing instruments, shifting focus from director to page to the rest of the orchestra, etc. Attention's better, there's more stamina with a denser work load, & better performance. I sit this way to survive nearly useless meetings. Where I taught in Korea we had squat toilets in the floor. In a no-shoes home, squatting with clean feet on a clean toilet seat can be... how to describe it? ... a satisfying experience. "Leg" day is Life Day. Thanks for pursuing the very useful tangent.
Box squat is surprisingly difficult, eliminating the stretch reflex. Also, I've found I can do higher rep sets because it gives me more opportunities to catch my breath.
The hex bar for straight-leg deadlifts! No debate. It absolutely fries my hammies. And the best part is my lower back does not feel it! With a straight bar my lower back is screaming.
7:03 The Asian Squat. Asians are known to squat all the way down and sit back on their haunches. Also all children typically can sit like this. As we get older in the west we typically lose that ability due to poor posture and flexibility.
There are still a lot of people in certain parts of Asia that don’t have toilets, the squat over a hole and shit. I’ve been told that’s healthier, the body is in a more natural position.
One of my kids can squat like that, another can but can’t keep his back straight at the same time. They also have very different proportions as they grow. Short legs and rubber tendons on little kids makes the whole thing easier. Hyper mobile spines are ok when you can deadlift 75 pounds but not 575!!
It's funny how kids and Asian have the best form. I know this for a fact my mother is Japanese and her is ridiculous and it's because they squat everyday with her body weight
Normal people may squat a lot.. like someone cleaning, or taking care of kids/animals, or someone working with their hands.. a plumber mechanic, cable guy, landscaper, electrician, repairman or farmer doesn’t squat? It’s just usually with piss poor form.
Dave's question about when do people squat without a chair.....every day in eastern countries. Chairs and western sitting devices are a MAJOR cause of knee, hip, and back issues in this country. Eastern cultures have incredible hip health and mobility because they squat daily. Viewing it like this makes me actually question the box squat (which I am a huge fan of). Essentially, the box squat is training people to be strong in a seated position--which we know is a "slow death". We SHOULD be fully squatting every day, but we don't.
If society only makes us do sit down on 'high boxes' in daily life, shouldn't we focus even more on sitting down deeper? Just because many people don't usually go into a deep squat, does that mean they shouldn't be able to? Wouldn't be more beneficial for their health?!
I squat down and lunge down what feels like 1000 time a day to pick up my kids stuff they left everywhere, put there shoes on, and whatever else they demand. Feels like a workout in itself somedays
People in the comments are really thinking the video is dissing trap deads or saying they're for weak people. They didn't say that. They're saying they don't train the muscles identically and come with a different -- and sometimes underestimated -- set of risks.
Swimming for distance will tremendously help your back issues Great stretch and spine decompression. Learn proper swimming technique and your back will thank you.
I do box squats pretty regurarly but Im pretty sure I never think about my "technique" when standing up from the chair and just stand up however I like.
It’s worth noting that you’re probably so strong that you can activate everything without thinking about technique. An elderly man grunting as he stands lacks your strength and if you keep your hips and knees, you will enjoy your 70s and 80s more than most because of your work now 👍
I think the problem is, is that way too much ''bro's'' are using the Hex bar completely wrong.... ugly form, too much weight, not working the muscle. The Hex bar is amazing for the quads with high elevated heels. Not too heavy, focussing on form is key.
You know people need to understand when you get older you need to exercise, do box squats can be a blessing for everyday life. Getting off the couch, sitting on a chair, getting on and of& the toilet, etc. These are things we all take for granted until you can no longer do them. I can tell you I will push iron until the day I die and box squats are the best.
Well the main thing is that you were at least cognizant of the fact that you weren’t getting it right, and instead of continuing forward with bad form, you found a way to do what works for you. That’s good dude
Fantastic observation…. I’ll load up 300 lbs on box squats for 15 then next week doing squats doing 185 for 5….. same w trap, they hide your weaknesses
To answer the squat question seriously - many cultures especially in third world countries sit in a deep squat for hours out of the day. It’s a very natural position for human beings, but most of us are fucked up. The box squat is also a very natural motion, especially for first world western life. There’s value to both for gen pop and athletes. So silly how everyone’s always looking for that one “best” exercise. The best exercise is multiple exercises that consolidate to form a training program that align with a goal!
Wendler said it perfectly 'only competitive powerlifters care if you use a trap bar'. If you are strong and you pick up 800lbs, you are strong, regardless of how you do it.
So picking something up off the floor because it's quad dominant is debatable? This is where we are at as a fitness community? Lmfao.
@@ashtonsmachetti4236 still strong🤷♂️who gives a fuck.
I was in a near fatal car accident 4.5 years ago that resulted in 2 lower back surgeries. My surgeon and other doctors all told me I'd never be able to squat and deadlift again. After 3.5 years of doing exactly everything they told me I never got any better. A little over a year ago I bought a trap bar and started using that every day doing single plate 5x10 reps. I'm back to being able do full workouts again. I start every workout with 5x10 sqauts and deadlifts all thanks to buying a trap bar. I box squat as part of my rotation as well. I'm also a year free from all pain medications. I'll never be a 500lb squater or deadlifter again, but I feel great.
Good for you man, I am proud of you for going with your instinct on this one.
@@kleanthisXenophontos thanks!
@@bray5728 - A rogue individual with a Rogue trap bar?
I enjoy using the hex bar and trap bar for deadlifts this was a good episode keep up the awesome work elitefts💪🏾💪🏾💯
I love trap bar deadlifts. I don't find it as taxing compared to a deadlift or a squat and I get more volume in my routine because of it. I train my legs three times every 8 days. 1 day for deadlifts, 1 day for trap bar deadlifts and 1 day for squats. I find trap bar deadlifts the least challenging exercise and have seen my lifts gone up in my squat and deadlift since this change.
Is that a gym schedule built around 4 on 4 off 12 hour shifts, by chance? Because it sounds familiar to me!
Stop talking crap
One can raise their hips higher in the set-up to get more hip hinge / glute and hams involved.
Or just straight up Romanian Deadlift with the hex bar... but that's pretty far to the posterior side of things.
Cool how it can largely be used in a squat or a deadlift manner, or a bit of both.
The vibes here were nice and chill.
The sitting issue interests me more than the trap bar issue.
Helping our Dad (who taught two of us to deadlift) with wheelchair transfers was easy because he instantly responded to dead lift and squat cues, and used his remaining strength to cooperate and contribute. Trying to help our Mom, and trying to get my untrained Sister and Brother to learn what would be helpful and what's in the way, is very frustrating. Between the three they have over 209 years of practice not properly squatting to a chair and standing up. Excessive and poor chair-sitting is screwing up a lot of old people's ability to live at home. Dang.
I teach my orchestra musicians to sit on the front of their chairs, with their hips over their feet and their shoulders above both. It's heels-lifted box squat with a very long pause. This posture reduces the shortening of the hip flexors. It gives every part of the postural system a little work staying engaged with everything else, maintaining balance through all the movements involved in bowing instruments, shifting focus from director to page to the rest of the orchestra, etc. Attention's better, there's more stamina with a denser work load, & better performance. I sit this way to survive nearly useless meetings.
Where I taught in Korea we had squat toilets in the floor. In a no-shoes home, squatting with clean feet on a clean toilet seat can be... how to describe it? ... a satisfying experience.
"Leg" day is Life Day.
Thanks for pursuing the very useful tangent.
This = a lovely and coherent utube comment if there ever was one
Very cool. I'm a choral conductor, and find this helps with breathing as well.
The best 11 minutes of my day. It's all about movement.
A trap bar. Somewhere Rip is sweating and getting pinker.
Thank you guys, the table talks are by far the best besides train your ass off with Dave and besides all the content with Sam
Nick is a great source of training info, you guys should have him back!
Agreed. His perspective working with field athletes in the trenches in the schools is a great additional perspective.
What episode is this from???
Excellent points - thanks gentlemen
The box is the best exercise ever. Wide stance sit back on a parallel box. Its fixed my back helped my deadlift helped my posture everything.
Please keep doing these. ❤️ Awesome.
Just listened to this podcast yesterday
Where is the full video?
hey thanks dave
Thanks!
Box squat is surprisingly difficult, eliminating the stretch reflex.
Also, I've found I can do higher rep sets because it gives me more opportunities to catch my breath.
Have you tried the Anderson squat also known as a bottom up squat? It's humbling. Atleast it is for me.
Never heard of it, looks interesting.
Great discussion. Do you have any tips on how to box squat properly?
The hex bar for straight-leg deadlifts! No debate. It absolutely fries my hammies. And the best part is my lower back does not feel it! With a straight bar my lower back is screaming.
I just spit out my coffee when Dave made his comment about going out into the woods…..
ON A FUCKING CHAIR! Gotta love Dave
7:03 The Asian Squat. Asians are known to squat all the way down and sit back on their haunches. Also all children typically can sit like this. As we get older in the west we typically lose that ability due to poor posture and flexibility.
There are still a lot of people in certain parts of Asia that don’t have toilets, the squat over a hole and shit. I’ve been told that’s healthier, the body is in a more natural position.
One of my kids can squat like that, another can but can’t keep his back straight at the same time. They also have very different proportions as they grow. Short legs and rubber tendons on little kids makes the whole thing easier. Hyper mobile spines are ok when you can deadlift 75 pounds but not 575!!
It's funny how kids and Asian have the best form. I know this for a fact my mother is Japanese and her is ridiculous and it's because they squat everyday with her body weight
Normal people may squat a lot.. like someone cleaning, or taking care of kids/animals, or someone working with their hands.. a plumber mechanic, cable guy, landscaper, electrician, repairman or farmer doesn’t squat? It’s just usually with piss poor form.
Dave's question about when do people squat without a chair.....every day in eastern countries. Chairs and western sitting devices are a MAJOR cause of knee, hip, and back issues in this country. Eastern cultures have incredible hip health and mobility because they squat daily. Viewing it like this makes me actually question the box squat (which I am a huge fan of). Essentially, the box squat is training people to be strong in a seated position--which we know is a "slow death". We SHOULD be fully squatting every day, but we don't.
Don't blame the hex bar, blame the athlete 🤣
"Let's talk gen pop for a second, never mind FUCK gen pop."
Hex bars are great. Weight kept dead centre, making it easier to pull big but that's just me
Dave, what's your opinion or experience with Hacks Squats with a BARBELL?
With or without elevated heels...
Thank you!
Were you born with heels on?
@@TheLazyPinecone would you squat that low with your heels on the ground? I can’t. Not even close. Achilles would need to be an inch longer to try 😂
Would you guys suggest front squat box squats as another variation?
GPP and SPP! Music to my ears…not discussed or differentiated nearly enough!
I just use it for farmers walks
I love rows with the trap bar and farmers, don’t deadlift with it too much
Asians squat all the time when they're just chilling.
It happens when I accidentally drop my chrome 5-lb dumbbell into the foam rollers
If society only makes us do sit down on 'high boxes' in daily life, shouldn't we focus even more on sitting down deeper? Just because many people don't usually go into a deep squat, does that mean they shouldn't be able to? Wouldn't be more beneficial for their health?!
I squat down and lunge down what feels like 1000 time a day to pick up my kids stuff they left everywhere, put there shoes on, and whatever else they demand. Feels like a workout in itself somedays
People in the comments are really thinking the video is dissing trap deads or saying they're for weak people. They didn't say that. They're saying they don't train the muscles identically and come with a different -- and sometimes underestimated -- set of risks.
Swimming for distance will tremendously help your back issues Great stretch and spine decompression. Learn proper swimming technique and your back will thank you.
I do box squats pretty regurarly but Im pretty sure I never think about my "technique" when standing up from the chair and just stand up however I like.
It’s worth noting that you’re probably so strong that you can activate everything without thinking about technique. An elderly man grunting as he stands lacks your strength and if you keep your hips and knees, you will enjoy your 70s and 80s more than most because of your work now 👍
Toilets are primarily higher because a lot of people / businesses purchase Americans with Disability Act (ADA) height toilets.
I love box squats.
I think the problem is, is that way too much ''bro's'' are using the Hex bar completely wrong.... ugly form, too much weight, not working the muscle.
The Hex bar is amazing for the quads with high elevated heels. Not too heavy, focussing on form is key.
Man, don't care for the way Sam's looking at that trap bar...that ain't an EFTS model, is it?
You know people need to understand when you get older you need to exercise, do box squats can be a blessing for everyday life. Getting off the couch, sitting on a chair, getting on and of& the toilet, etc. These are things we all take for granted until you can no longer do them. I can tell you I will push iron until the day I die and box squats are the best.
Man I'd love to train with you.
What table talk is this
Most Western toilets are set too high. But having used squat toilets too, I like having a seat.
HEX BAR ROWS NEUTRAL GRIP BAR DOESNT HIT YOU CAN LOAD MORE WEIGHT MORE WEIGHT = MORE STRAIN ON HAMS GLUTES BACK
This guy with the american flag on his hat has valid fitness points. I can tell he has a lot of years in training and fitness.
Only way I can deadlift is with hex bar. I never could get the standard deadlift right
Well the main thing is that you were at least cognizant of the fact that you weren’t getting it right, and instead of continuing forward with bad form, you found a way to do what works for you. That’s good dude
@@jimmiejay8174 I can’t even deadlift a straight bat without getting hurt
A hex bar rewards a terrible hinge pattern, if you figure out how to game it.
Round your upper back, knees and feet way out wide and scoop it.
I only box squat now because of dave
Hex bars and box squats are two ways to hide your weaknesses.
Fantastic observation…. I’ll load up 300 lbs on box squats for 15 then next week doing squats doing 185 for 5….. same w trap, they hide your weaknesses
@@joenance8641 If you're an advanced lifter they can help but most gym bros do them because they can do more weight
@@jk47Ssb totally… I’m not advanced obviously u saw my numbers so it’s no secret that it’s just an ego lift
@jk47Ssb That's why advanced powerlifters do it? To hide their weaknesses? Are you dumb or just stupid?
To answer the squat question seriously - many cultures especially in third world countries sit in a deep squat for hours out of the day. It’s a very natural position for human beings, but most of us are fucked up. The box squat is also a very natural motion, especially for first world western life. There’s value to both for gen pop and athletes. So silly how everyone’s always looking for that one “best” exercise. The best exercise is multiple exercises that consolidate to form a training program that align with a goal!
Every. Single. Time. I’ve ever seriously hurt myself in the gym it’s been with the trap bar.
I don't like the hex bar. It feels weird on my hands