trap bar makes it easier, shifts the load from the spinal errectors to the legs. Allows you to stay more upright, thus allowing you to pull more. Just a different way of training, nothing wrong with the trap bar, good video brother
I have been hyped for trying out the trap bar for quite some time: - power shrugs without hitting your balls - deadlifts being more friendly for my lower back, which is not from adamantium as yours because I used to play basketball carelessly when I was younger and screwed it My heavy exercises for lower body will be as follows - trap bar deadlift (pure power) - reverse lunges for quads (I love squats but I have to even out my sides due to a little hip pain and strength difference) - hip thrusts (for glutes, health and muscle balance).
Same here, my gym only has one trap bar, I have never had to wait for my turn, everyone just doing their cookie cutter conventional deadlifts and squats
*Trap bar deadlifts are time efficient for sport athletes because the progress is much faster than a deadlift and the form is easier to learn = win-win*
I'm stocky AF but switched (well I do both but 75% trap bar) because for some dumbass reason I've tweaked my back doing baby warm up sets conventional but I've never ever done that with trap bar. It also definitely has alot of carry over to my 1RM conventional.
I'm 41 and I almost ruined my back with conventional deads. I can now work up to 405 with trap bar deads. Not earth shattering but I could barely bend over without pain a year ago, so this is a game changer for me.
Hex bar deads, hack deadlift, and jefferson deadlifts are the shit. I used to get all kinds of bad pains pulling conventional. Now that I rotate those 3 DL variants, I get no back pain whatsoever. I can also pull more weight off the ground. I was stuck at a sub 500 DL for years til I started Jefferson DLs and Hack DLs. These days I pull 550 behind the back and 525 Jefferson since I started doing them last January.
Alpha makes a VERY good point here. Trap bar is an EXCELLENT lift PERIOD. Bob Peoples, for instance, used to do all kinds of trap bar deadlift variations BEFORE the trap bar was actually invented. He made a more or less identical for practical purposes circular bar with a neutral grip molding the iron himself personally. Peoples swore by the device. He did it at all ranges of motion from deep deficit to block pull. This was actually his NUMBER ONE GO TO FOR DEFICIT DLS ACTUALLY DUE ITS BENEFIT OF BEING A LITLE EASIER ON LOWER BACK. Needless to say Peoples' 728 pull at 185 lasted as an all-time record from 1947 until the mid 1960s despite the fact that he had no access to PL coaching or training info whatsoever and worked nights full time at a factory after doing farm work all day first on his parents farm then on his very own farm...great lift not only in general as you mention but ALSO FOR COMPETITIVE POWERLIFTERS WHERE IT IS WAY TOO OFTEN OVERLOOKED...
I actually feel my glutes and hamstrings using the hex bar, when squatting I feel my quads, when doing conventional I just feel it in my lower back. I can't get that glute activation.
Also trap bar deadlift will transfer EXTREMELY well to daily activities, such as bending down to pick up bags of groceries from off the floor/ground, picking up a couple of suitcases, etc.
Finally some love for this exercise! Pretty much all college strength coaches prefer the trap bar over a barbell deadlift for their athletes... Glad to hear some of the philosophy behind why it's a solid exercise... Keep up the great work Alex!
same thing going to happen in mine. reason - apparently no one uses it other than me. i was also told that a barbell deadlift is more natural. what can i say.
A benefit that is rarely mentioned that the Trap bar has over the conventional deadlift is the fact that you could train them more often over a longer period without taking de-loads or lay-offs. I know that most Rugby players use this over the conventional deadlift as a yard stick for over all body power. Personally i am actually better at conventional D'lifts due to my structure but would never disrespect this movement. In fact,the World Strongest man contest has a car deadlift which is,to all intents and purposes,a trap bar deadlift.
AlphaDestiny It's underrated because 90% of gym rats don't have the thoraic mobility and/or strength to even unrack 135 let alone perform a front squat with that weight.
AlphaDestiny I think the general population thinks go west side on back squats hammering the posterior chain with good mornings, stiff legs you name it but quads don't get any love. As a raw squatter strong quads is a very must. You can't go without it. The eastern block lifters have massive quads and massive squats. Since I started doing them x3 a week russian squat programme my deadlift shot up without even doing back squats. The amazing core strength / upper back strength it gives. You can't cheat on them, one slight rounding of back and the bar dumps foward. Sadly never seen anyone do them instead everyone jumps on extensions and shit. I'll be honest I used to hate front squat because it's harder and uncomfortable but now that I am realising it's effects. It's an must do exercise in my humble opinion.
There are not underrated, you just don't see many people doing them nowadays. Most "gym bros" don't squat anyway so there isn't a chance on earth you will see them doing any. People also have difficulty keeping hold of the bar because they might have weak shoulders and lack wrist mobility or because they feel pain near there clavicle area. But the front squat is a well respected movement and is definitely one of the best mass builders for the quads.
I can relate to that hip flexion problem. Started really training my deadlift to pull 600lbs. Been doing well by managing volume and intensity, and incorporating the trap bar block pulls. Seeing you put out this video is awesome because I feel you are on point with it.
Also, Trap Bars are great because most people don't use them in the gym. They're always laying around. They're easier to teach to novices. When I boxed, we always did Trap Bar because it takes like a few minutes to explain how to do it safely. Also, Joe Defranco (JOE DEFRANCO!) preaches the Trap Bar and suggests just throwing in a lot of glute-hams, weighted back extensions and reverse hypers to compensate for the slightly less posterior chain activation.
apunchtothehead it’s also going to allow you to go heavier, so posterior chain activation is similar, just more quads. Cos your using more muscle you can use more weight
I used to be huge into straight bar deadlifts worked up to a 600lbs conventional deadlift but too many injuries to the lower back so I switched to the trap bar
Yesterday I was going to play basketball with my friend Anthony. But his grandparents visited him so he had to cancel. I decided to call my friend Tony. We played soccer and it was fun. Anyways, thanks for reading this.
Starting over rebuilding lifting mechanics. Used this the other day. Felt so much better on the lower back. Also the muscle activation so much easier. Start doing trap bar deadlift as my main lift.
I love trap bar pulls. I hit 1020lbs from the high handles and 1105lbs with the high handles and the weights sitting on bumpers. It would be awesome to see this become a competition lift.
You've sold it to me, this week I'll start using the trap bar. I don't know lot about deadlifting or squating to be honest, I thought it was a form of squat which is why I ignored it. Due to a knee injury I stick with the trolley press or only go really light on squats.
The dogmatic powerlifting mentality is total BS. I pull behind the back as my main style. Just did 450 off 1 inch "blocks" for easy single. I decided to measure the ROM on my behind the back DL with 1 inch blocks and sumo. The ROM in my behind the back 1 inch block pull was greater than in my sumo. And a lot of people still consider this way of pulling non legit. YEAH RIGHT. Alex laying down the law once again. Keep it up.
VERY well done video. I NEVER see anyone else using the trap bar at the gym. Well, very few people do the regular either, but NOBODY uses the trap bar. The same studies you referenced also talked about how trap bar deadlifts make for a more applicable gain in power for a lot of sports as well. Don't get why people don't do both if they're capable.
I agree with all your points I have a trap bar myself though the only downside I can think of is that it makes it easier to lift more than what you can deadlift so there is more risk of injury in various ways if you try to do a max single rep. But if you are lifting the same amount as you can deadlift than all the benefits of trap bar holds true.
I was convinced to finally buy a trap bar for deadlifts and farmer's carrys at home. Can't wait to save my lower back and get those sick trap and back gains.
I do them from the floor and next workout from the concrete blocks best from floor 589 for 2 to 3 and its the best feeling knowing absolutely no injuries are felt from the effort im also 56 years old now and don't want Any injuries so trap bar is the way to go.
It’s like the deadlift version of the safety squat bar, I would always put my back out doing barbell squats and barbell deadlifts, 2 year in of doing trap bar and Ssb bar and injury free and a lot of gains
I trap bar deadlift exclusively, especially after seeing Scott herman's video. This video is awesome Alex; thank you for making it. My trap bar deadlift is only 430, hope I have your respect
I use trapbar deads, RDL's, and good mornings exclusively. I have made more gains without any issues since I added in trapbar deads and stopped pulling off the floor conventionally. Awesome video.
The trap bar puts your body naturally in the best form. It also makes your use the proper muscles properly instead of compensating with other muscles on a straight bar.
4:35 The trap bar deadlift is not easier to grip because it's neutral grip. It's because it can't roll out of your hands like a barbell. Other than that, great video and I agree on all fronts.
Trap bars are #1, hands down. Unfortunately my gym doesn't have it so I'm forced to rotate through athletic stance deadlift (slightly narrower than sumo), snatch grip deads and various squats. But trap bar alone takes care of lower body. Someone mentioned below front squats & frankenstein squats...these are epic as well, ESPECIALLY done off dead start. Alex if you post any frankenstein dead squats (from various pins, deep to all the way up to heavy partials) would be awesome
Yo Alex! For me, the trap bar deadlift is better by a long shot. My upper back and traps get worked so much better than they do in conventional. I believe this may be due to the grip being slightly wider and neutral.
If we all really think about it. What are we doing when using the trap bar? We're both doing the deadlift AND the squat. While in a more "spine-friendly" position. What does this mean for people who aren't competitive PL's and just people looking to be stronger and develop those muscle groups? It SAVES us time. Instead of having to spend 20 minutes deadlifting then another 20 squatting. Or having to do them on different days. We're doing BOTH each rep. :)) Greatly reducing strain or damage to our lower backs. And as many say it allows us to lift potentially heavier weight loads. Only reason we need a straight bar now that I think about it is for bench pressing (could use an EZ Bar or dumbbells for curls). Even then...you could use a Buffalo bar. Which is more ergo and hence more natural/comfortable. :)
You don't need straps because the trap bar handles can't rotate out of your hands. Mixed grip allows you to pull more because you're counterbalancing the rotation. With a trap bar, there can be no rotation in the handles.
Trap bar dls gave me awesome quads and a stronger back. Conventional deadlifts I can do, but I take forever to set up because I’m always worried I’m going to screw up.
it is indeed a very good exercise, it offers similar benefits with less risk..and the neutral grip feels much better too. if you feel your lower back and hamstrings aren't worked as much as with the conventional deadlift, throw in some GHraises/ reverse hypers or simply add RDLs and you' re golden.
Nice video Alex! I completely dropped sumo deads for trap bar deads. My upper back has become a lot bigger, I have no pain even after maxing out, and I can go heavier for more reps with no pain...which means...MORE GAINS!!! Sumo deads have always felt bad off the floor due to my terrible hip mobility, and they didn't do much for me aesthetically. Trap Bar is 10x better.
Alpha, I agree with your opening argument 100%. I just got my trap bar, and as a non-competing casual(but serious)lifter, I love the bar already. Just rehabbing a pulled hamstring from sprinting, and I'm looking forward to challenging myself with this bar. I think it's going to be an excellent tool.
BEAN CHICLE I did more than that when I first walked into the gym. Are you a woman or a midget? if you're one of those, eat more. If you a normal man then go see a doctor.
Used to be in a trashy gym which has 2 Olympic bar and about 10 curl bars. Just joined a nice gym, 10 power rack, and has trap bar. Now I can finally try trap bar DL.
I used to think trao bar deadlifts were a cop out from not being able to do conventional. But after doing them I fucking love them and it realydoes save your lower back and you can do more weight
I'm 6'8" with long legs and long arms. The regular deadlift for me is near impossible for anything above 300 lbs. I'd blow out my back trying to get the bar around my knees. I use the trap bar and I'm not ashamed of it.
Being doing it for 6 months. Once they told me it's better for athleticism and for your back I've being consistent with it. Lots of people talk about doing the conventional deadlift. ..which mainly comes from a place of ego. I want to be strong but it must be through the safest way possible. Keep going 💪💪💪💪💪💪
If your doing a full body routine 3 days a week repeating the same movements each time would the trap bar deadlift be enough for your leg development? An example routine would be (have shoulder impingement injury and trying to work on back development to fix issue) Bench db press Barbell row Cable row Trap bar deadlift Hammer curl Pushdowns Facepull ss abs
Thank you for everything you said its about time someone tell it like it is you're speaking Absolute truth again thanks getting ready to hit my trap bar again in weeks coming 😊
Have you made a video about imbalances? I'm noticing a lot of imbalances... just today I noticed different range of motion between my right and left arm on barbell rows, and my biceps are varying in size by almost a full ducking inch...
I use the trap bar deadlift for my leg day. my leg routine# 5kg Kettlebell Squats & Overhead Press. 30/30 x 3 sets 8kg Kettlebell Squats & Overhead Press. 20/20 x 3 sets 20kg Kettlebell Squats & Overhead Press. 10/10 x 3 sets Kettlebell Swings between the legs. 20kg x 4 sets Hex Bar Deadlift 165kg (my max weight) if fresh maybe I could pull more....maybe. 6 Reps x 4 sets. once I get to the Hex Bar at the end I'm sweating like crazy and my legs and shoulders are tired, will that effect gains. what is better high reps or low reps? just from your experience in muscle development and gains, is this to much to do or not enough?? should I only consentrate on the Hexbar portion?
I'm 27, and I've been lifting seriously since I was 19 (deadlifts, squats, etc). I've only had a handful of injuries and all of them were due to the deadlift (conventional). No matter how much flexibility work I did, my body just wasn't made to grab the bar while maintaining an arched lower back. I still got up to 475 conventional, tried sumo as well but didnt have much luck either. RDLs slightly below the knee were fine, but when I got my trap bar it felt MUCH more natural. I believe a GHR Machine, a Trap Bar and a Chin Up bar is literally all you need for every single muscle in the back of your body while staying injury free.
Hey bro quick question, I'm just starting to DL. Should I start with the trap bar? Also, do tight hamstrings play a factor in not being able to perform proper form?
I totally agree with you regarding the problems of conventional deadlifts (excess lower back stress). However, trap bar deadlifts fail in one aspect. They lack the lockout tension on the glutes/hamstrings that you will get from a barbell deadlift. The best solution in my opinion are semi-sumo deadlifts, where the feet are wider than the hands but not excessively out by the plates. This taxes the lower back less while still maximally stressing the glutes & hams at lockout
Trapbar downside is fixed handle width. There are some rather large folks out there & also rather tiny, that use different grip width. Otherwise its great.
Yo your channel has really changed my views especially with rack pulls and this. Been lifting for 2.5 years but have had knee tendon problems the past year especially if I get down too low, around parallel. I can't even box squat without pain. Tried so many variations of deadlift and squats. My gym doesn't have safety bars that go low enough so I've been doing hybrid-sumo & trap bar off blocks and that shit is dope. Forget "full rom", I believe SOME leg workout is better than NO leg workout. If anyone has knee issues and you're reading this, try low rack/block pulls. I would love to squat again but I don't think it's ever going to happen.
Thank you man! I didn’t feel as accomplished because I pulled 455 Straightbar but next week I did 515 Hexbar. I realized I felt more sore with the Hex, and more back pain with the Straight bar. I also hate having to supinate the grip after 405
i agree with most points, you still gotta look out for your biceps, german youtuber/powerlifter zitronenquark recently ripped his biceps doing a 300kg set of trap bar deadlifts
Hey Alex I fractured my lower back a few years ago and it never healed properly so I have chronic lower back pain. I avoided deadlifts for that reason. Do you think doing deadlifts and strengthening my lower back will alleviate some of the pain or will it just aggravate it?
Hey Andre, It's hard for me to comment on your situation since I am not a medical professional, I would consult a specialist before asking any fitness youtuber advice about this. In my opinion though, doing direct lower back work should help.See my recent video on how I fixed my back 100%. Best of luck to you.
personally I'm using a trap bar after my accedent a little over a year ago to help rebuild my legs. I was immobilized for almost a year and while I am walking now I just started back riding my bike and trying weighted squats and deadlifting again but couldn't break 135 on deadlft till today using the trap bar. my squats still can't break parallel yet but this will help I'm sure. btw if you're wondering, I was Nike riding to work for my morning cardio 4miles and a truck t boned me knocking me into the middle of the street because he ran the stop sign.
I dread the conventional deadlift and squats, is trap bar deadlift a good "inbetween" exercise that mixes both or is something being neglected, i do pendlay rows with way above my bodyweight so my lower back shouldnt be a problem.
the trap bar I had at my school didn't have high handles, and for some reason I didn't hurt my back puking conventional, sumo , or doing rack pulls, but using the trap bar did.
People dont understand the deadlift and dont analyze the problems that theyre probably facing. For me, i have terrible leverages for conventional. When i get into position, i have to lean so far forward that my back isnt near upright, because my arms are too short. And im averagely built. I think you need to have leverages that are built for conventional, otherwise dont do it and use another variation. Trap bar is perfect for me. Do the variation that suits your body. Dont get influenced by meatheads that tell you conventional is the only way. They probably dont realize that they would be much better in a different variant
Hey Alex, I pull with double overhand grip without much trouble. When trouble come, I use the hook grip and it feels very comfortable. Now, I want to use the low handle trap bar of my gym. The problem is that the handle is ridiculously thick and I feel weaker with double overhand grip. The hook grip on that thick bar is very painful when it was painfull free with theregular barbell. Should I use straps immediately ? Ty
also use some quads. saves the lower back, as their is not that much hip flexion. strong is strong, so your posterior chain will be elite too. compliments the hack deadlift.
You're totally right dude. And I can confirm from personal experience (sore lower back muscles) that the movement pattern from trap bar to regular really isn't too different..
I have a hex Bar at my house. I'm considering doing the low and high handle versions. Can these two version of hex Bar deadlifts replace both the squat and convention deadlift? Just not a fan of them.
Makes me wish I had a trap bar. So if you're pulling conventional and not a competitive PL do you think you should just use straps instead of alternate/Hook?
...add, there really is LESS reason to use a straight bar period. Even for bench pressing movements. A more effective way is to use dumbbells. As that forces you to work both arms equally. Not have your power arm do most of the lifting (suing a straight bar). :)
Check out this excellent article by Greg Nuckols. He broke down the Trap Bar Deadlift to the max! www.strongerbyscience.com/trap-bar-deadlifts/
AlphaDestiny true dat! I believe Bret Contreras also said if he was limited to one full body strength movement it would be trap bar deadlift
trap bar makes it easier, shifts the load from the spinal errectors to the legs. Allows you to stay more upright, thus allowing you to pull more. Just a different way of training, nothing wrong with the trap bar, good video brother
I have been hyped for trying out the trap bar for quite some time:
- power shrugs without hitting your balls
- deadlifts being more friendly for my lower back, which is not from adamantium as yours because I used to play basketball carelessly when I was younger and screwed it
My heavy exercises for lower body will be as follows
- trap bar deadlift (pure power)
- reverse lunges for quads (I love squats but I have to even out my sides due to a little hip pain and strength difference)
- hip thrusts (for glutes, health and muscle balance).
AlphaDestiny Alan didn't switch over to straps lol he does hook
Alan uses hook grip on heavy deadlift, and straps on accessory/variations.
I hope it stays unpopular. I am the only one that uses it at my gym so i can just walk in and use it whenever i want
Ahahah same for me.
Same here
Same here, my gym only has one trap bar, I have never had to wait for my turn, everyone just doing their cookie cutter conventional deadlifts and squats
I can relate, I wont have to wait for them lol
same, well at least when my gym was open :l
*Trap bar deadlifts are time efficient for sport athletes because the progress is much faster than a deadlift and the form is easier to learn = win-win*
Baris BANDDESTINY yeah most football players(soccer) do this as well!
Baris Goker great, as a sprinter I'll switch to hex right away
Poopy Butt Fantastic for explosive vertical force production, great for sprinting or other relevant sports like American football or basketball
Would they work for a Super Deadlift like program? Like Super Squat. Normal Deadlifts are too taxing, but these may work.
Im a long and lengthy 6'5" person. I would like to thank the trap bar for saving my back
I'm stocky AF but switched (well I do both but 75% trap bar) because for some dumbass reason I've tweaked my back doing baby warm up sets conventional but I've never ever done that with trap bar. It also definitely has alot of carry over to my 1RM conventional.
U must train for strongman
@@ss-cw6he im overweight to boot, not really lifting trap bar until i slim down, mostly doing goblets and rdls right now for legs
@@thegeth4293 try jogging ,that's best and most basic exercise to loose weight
@@ss-cw6he im doing intermittent fasting with lifting
I'm 41 and I almost ruined my back with conventional deads. I can now work up to 405 with trap bar deads. Not earth shattering but I could barely bend over without pain a year ago, so this is a game changer for me.
Wow I'm Trya get like u... now as a 19 year year old and a 41 year old in the future
ALLAHU TRAPBAR!!!
Dead 😂😂😂😂😂💀 💀💀
SILLY kufars el o el
LMAO IM DEAD
😂
This comment nearly killed me. I was drinking and nearly choked to death. Fucking hilarious
my first 500lb deadlift was with the trap bar and it felt amazing. really smooth lift and hella gains
*Abu bakr al-baghdadi approves this haircut*
Baris BANDDESTINY Sam Harris does not.
Baris BANDDESTINY hahahaha
what?
I dont approve of him
Lmao HAHAHAHAHAHAHA Alex is still awesome tho
after using trap bar for 4 months Ive developed my upper back and leg size when squats and barbell deadlifts have stagnated me for years
Low or high handle
@@ibby81ae both
Hex bar deads, hack deadlift, and jefferson deadlifts are the shit. I used to get all kinds of bad pains pulling conventional. Now that I rotate those 3 DL variants, I get no back pain whatsoever. I can also pull more weight off the ground. I was stuck at a sub 500 DL for years til I started Jefferson DLs and Hack DLs. These days I pull 550 behind the back and 525 Jefferson since I started doing them last January.
Nice man!!!
Alpha makes a VERY good point here. Trap bar is an EXCELLENT lift PERIOD. Bob Peoples, for instance, used to do all kinds of trap bar deadlift variations BEFORE the trap bar was actually invented. He made a more or less identical for practical purposes circular bar with a neutral grip molding the iron himself personally. Peoples swore by the device. He did it at all ranges of motion from deep deficit to block pull. This was actually his NUMBER ONE GO TO FOR DEFICIT DLS ACTUALLY DUE ITS BENEFIT OF BEING A LITLE EASIER ON LOWER BACK. Needless to say Peoples' 728 pull at 185 lasted as an all-time record from 1947 until the mid 1960s despite the fact that he had no access to PL coaching or training info whatsoever and worked nights full time at a factory after doing farm work all day first on his parents farm then on his very own farm...great lift not only in general as you mention but ALSO FOR COMPETITIVE POWERLIFTERS WHERE IT IS WAY TOO OFTEN OVERLOOKED...
Love this commentary John!
I am a hockey player, and trap bar deadlifts just make the most sense cause it stimulates the depth when skating and the explosion required.
Went from AlphaDestiny to AllahDestiny real quick 😂 just joking bro
Dill choked on my food lmfao
Dill hahahahah
Dill dead af 😂💀
georgeybushy nigguh you aint muslim 😂😂
I’m fucking dying my guy 🤣
Al-Baghdadi is impressed by your beard, once it surpasses his you will be the new Caliph.
I actually feel my glutes and hamstrings using the hex bar, when squatting I feel my quads, when doing conventional I just feel it in my lower back. I can't get that glute activation.
Trapbar? More like Akbar
Eric Cartman Fitness he got it for about two reps in his first set second was only one
ITS A TRAP
Hahaha
Also trap bar deadlift will transfer EXTREMELY well to daily activities, such as bending down to pick up bags of groceries from off the floor/ground, picking up a couple of suitcases, etc.
so true, love this exercise. safe for the lower back and gives good gains for legs and back
Finally some love for this exercise! Pretty much all college strength coaches prefer the trap bar over a barbell deadlift for their athletes... Glad to hear some of the philosophy behind why it's a solid exercise... Keep up the great work Alex!
The hex bar in my gym was removed for some reason =/
Aaron Lee PlanetFitness?
Aaron Lee cheap 100 dollar bar they r easy to find
same thing going to happen in mine. reason - apparently no one uses it other than me. i was also told that a barbell deadlift is more natural. what can i say.
In addition i was just endorsed by ice
Start being the guy who brings his own bar to the gym. Or, switch gyms. I myself literally switched gyms just to get access to one lol.
A benefit that is rarely mentioned that the Trap bar has over the conventional deadlift is the fact that you could train them more often over a longer period without taking de-loads or lay-offs.
I know that most Rugby players use this over the conventional deadlift as a yard stick for over all body power.
Personally i am actually better at conventional D'lifts due to my structure but would never disrespect this movement.
In fact,the World Strongest man contest has a car deadlift which is,to all intents and purposes,a trap bar deadlift.
and my fucking gym doesn't have a trap bar
G kev Same here, man, and I hate it.
*****
Yeah
...i have been training in this shitty gym for 1 year.
And then i discovered alphadestiny.
So i think its time to change gym
G kev cancel your membership at planet fitness
Just do Jefferson deadlift.
Mine does boi
Sheikh Al-Pha Dejstn'i
I've competed in powerlifting and I too want the high handle trap deadlift to be a competitive lift. I would like to see it in strong man as well.
I think front squats dont get alot of love, its a straight up hack to increase your back squat and deadlifts but no one does it.
Front squats are badass as fuck. But I don't think they're underrated, you think so?
AlphaDestiny It's underrated because 90% of gym rats don't have the thoraic mobility and/or strength to even unrack 135 let alone perform a front squat with that weight.
AlphaDestiny I think the general population thinks go west side on back squats hammering the posterior chain with good mornings, stiff legs you name it but quads don't get any love. As a raw squatter strong quads is a very must. You can't go without it. The eastern block lifters have massive quads and massive squats. Since I started doing them x3 a week russian squat programme my deadlift shot up without even doing back squats. The amazing core strength / upper back strength it gives. You can't cheat on them, one slight rounding of back and the bar dumps foward. Sadly never seen anyone do them instead everyone jumps on extensions and shit. I'll be honest I used to hate front squat because it's harder and uncomfortable but now that I am realising it's effects. It's an must do exercise in my humble opinion.
Universe. AZ It fucks up my wrists, not worth the pain.
There are not underrated, you just don't see many people doing them nowadays. Most "gym bros" don't squat anyway so there isn't a chance on earth you will see them doing any. People also have difficulty keeping hold of the bar because they might have weak shoulders and lack wrist mobility or because they feel pain near there clavicle area. But the front squat is a well respected movement and is definitely one of the best mass builders for the quads.
I can relate to that hip flexion problem.
Started really training my deadlift to pull 600lbs. Been doing well by managing volume and intensity, and incorporating the trap bar block pulls.
Seeing you put out this video is awesome because I feel you are on point with it.
does that mean u have to squat down really low to pick up the bar?
Also, Trap Bars are great because most people don't use them in the gym. They're always laying around. They're easier to teach to novices. When I boxed, we always did Trap Bar because it takes like a few minutes to explain how to do it safely. Also, Joe Defranco (JOE DEFRANCO!) preaches the Trap Bar and suggests just throwing in a lot of glute-hams, weighted back extensions and reverse hypers to compensate for the slightly less posterior chain activation.
apunchtothehead it’s also going to allow you to go heavier, so posterior chain activation is similar, just more quads. Cos your using more muscle you can use more weight
I used to be huge into straight bar deadlifts worked up to a 600lbs conventional deadlift but too many injuries to the lower back so I switched to the trap bar
Yesterday I was going to play basketball with my friend Anthony. But his grandparents visited him so he had to cancel. I decided to call my friend Tony. We played soccer and it was fun. Anyways, thanks for reading this.
fuck you
Chavy Cash Hey man, nice!
Coolio.
Lol. Wow man, that should be made into a movie!
Starting over rebuilding lifting mechanics. Used this the other day. Felt so much better on the lower back. Also the muscle activation so much easier. Start doing trap bar deadlift as my main lift.
I love trap bar pulls. I hit 1020lbs from the high handles and 1105lbs with the high handles and the weights sitting on bumpers. It would be awesome to see this become a competition lift.
You've sold it to me, this week I'll start using the trap bar. I don't know lot about deadlifting or squating to be honest, I thought it was a form of squat which is why I ignored it. Due to a knee injury I stick with the trolley press or only go really light on squats.
How was it MT?
Have you made all kind of gains 7 months later?
how about now?
The dogmatic powerlifting mentality is total BS. I pull behind the back as my main style. Just did 450 off 1 inch "blocks" for easy single. I decided to measure the ROM on my behind the back DL with 1 inch blocks and sumo. The ROM in my behind the back 1 inch block pull was greater than in my sumo. And a lot of people still consider this way of pulling non legit. YEAH RIGHT. Alex laying down the law once again. Keep it up.
Haha nice Jesse!!
Just came here to say hello and... ...thats all. Im out
VERY well done video. I NEVER see anyone else using the trap bar at the gym. Well, very few people do the regular either, but NOBODY uses the trap bar. The same studies you referenced also talked about how trap bar deadlifts make for a more applicable gain in power for a lot of sports as well. Don't get why people don't do both if they're capable.
I agree with all your points I have a trap bar myself though the only downside I can think of is that it makes it easier to lift more than what you can deadlift so there is more risk of injury in various ways if you try to do a max single rep. But if you are lifting the same amount as you can deadlift than all the benefits of trap bar holds true.
I was convinced to finally buy a trap bar for deadlifts and farmer's carrys at home. Can't wait to save my lower back and get those sick trap and back gains.
I do them from the floor and next workout from the concrete blocks best from floor 589 for 2 to 3 and its the best feeling knowing absolutely no injuries are felt from the effort im also 56 years old now and don't want Any injuries so trap bar is the way to go.
When Alan Thrall said one of his traps was getting higher he did not say he switched over to straps, he switched to hook grip.
Oh okay.
Exactly
It’s like the deadlift version of the safety squat bar, I would always put my back out doing barbell squats and barbell deadlifts, 2 year in of doing trap bar and Ssb bar and injury free and a lot of gains
Bald & Bearded rock on!
The trap bar deadlift is in my opinion the best free weight exercise you can do!
I trap bar deadlift exclusively, especially after seeing Scott herman's video. This video is awesome Alex; thank you for making it. My trap bar deadlift is only 430, hope I have your respect
Keep it up brother
trap bars are a great bit of equipment to have, my back has been feeling much better since I've been doing them. They're great for farmer walks too
I use trapbar deads, RDL's, and good mornings exclusively. I have made more gains without any issues since I added in trapbar deads and stopped pulling off the floor conventionally. Awesome video.
The trap @ my gym doesn't have elevated grips🤷🏾♂️
But honestly , how efficient is it for building your back ? Plz someone give me their 2 cents 👂🏿
The trap bar puts your body naturally in the best form. It also makes your use the proper muscles properly instead of compensating with other muscles on a straight bar.
4:35 The trap bar deadlift is not easier to grip because it's neutral grip. It's because it can't roll out of your hands like a barbell. Other than that, great video and I agree on all fronts.
after doing conventional and trap deadlift, i approve of this message! trap deadlift feels much better esp for my lower back
Excellent video! I'm gonna start doing trap bar dl's for sure!
Nice Josh! Let me know how it goes
Sore traps and glutes! Felt really good though
Trap bars are #1, hands down. Unfortunately my gym doesn't have it so I'm forced to rotate through athletic stance deadlift (slightly narrower than sumo), snatch grip deads and various squats.
But trap bar alone takes care of lower body.
Someone mentioned below front squats & frankenstein squats...these are epic as well, ESPECIALLY done off dead start.
Alex if you post any frankenstein dead squats (from various pins, deep to all the way up to heavy partials) would be awesome
Yo Alex! For me, the trap bar deadlift is better by a long shot. My upper back and traps get worked so much better than they do in conventional. I believe this may be due to the grip being slightly wider and neutral.
That's a good point. It's almost light a semi-snatch grip if you're one the short side. I get what you mean
Alan Thrall didn't "swtich over to straps", he switched over to a hook grip.
James Sarvan is it really relevant? Lol
Both don’t work the grip
If we all really think about it. What are we doing when using the trap bar? We're both doing the deadlift AND the squat. While in a more "spine-friendly" position. What does this mean for people who aren't competitive PL's and just people looking to be stronger and develop those muscle groups? It SAVES us time. Instead of having to spend 20 minutes deadlifting then another 20 squatting. Or having to do them on different days. We're doing BOTH each rep. :)) Greatly reducing strain or damage to our lower backs. And as many say it allows us to lift potentially heavier weight loads.
Only reason we need a straight bar now that I think about it is for bench pressing (could use an EZ Bar or dumbbells for curls). Even then...you could use a Buffalo bar. Which is more ergo and hence more natural/comfortable. :)
You don't need straps because the trap bar handles can't rotate out of your hands. Mixed grip allows you to pull more because you're counterbalancing the rotation. With a trap bar, there can be no rotation in the handles.
I feel as if the neutral grip with a trap bar will certainly yield better results than pulling double overhand while performing deadlifts.
Naah I feel like some people will still need straps for them because you can still get them blisters/calluses
Trap bar dls gave me awesome quads and a stronger back. Conventional deadlifts I can do, but I take forever to set up because I’m always worried I’m going to screw up.
He's spot on! Trap bar deadlifts are amazing for overall core strength
it is indeed a very good exercise, it offers similar benefits with less risk..and the neutral grip feels much better too. if you feel your lower back and hamstrings aren't worked as much as with the conventional deadlift, throw in some GHraises/ reverse hypers or simply add RDLs and you' re golden.
Exactly, a few accessory lifts and you're good to go. RDL, reverse hypers, and glute-ham are GOLD for these as you pointed out.
Trap-bar deadlifts comps! anyone???
Nice video Alex!
I completely dropped sumo deads for trap bar deads. My upper back has become a lot bigger, I have no pain even after maxing out, and I can go heavier for more reps with no pain...which means...MORE GAINS!!!
Sumo deads have always felt bad off the floor due to my terrible hip mobility, and they didn't do much for me aesthetically. Trap Bar is 10x better.
Alpha, I agree with your opening argument 100%. I just got my trap bar, and as a non-competing casual(but serious)lifter, I love the bar already. Just rehabbing a pulled hamstring from sprinting, and I'm looking forward to challenging myself with this bar. I think it's going to be an excellent tool.
My hex bar is super low but it still slows me to stay more upright I ducking love it
alex whats your bodyfat percentage?
idk and idc
Great videos man! I hope your channel grows more in the future :)
I have a 125lbs deadlift, 80lbs bench press, and 55lbs squat. (All of these are maxed out) should I eat more food??
BEAN CHICLE definitely man
BEAN CHICLE dont eat any more ure gonna gian to much fatts
depends on your age and bodyweight!
Quit lifting bro, you're putting the rest of us to shame.. jk good gains
BEAN CHICLE I did more than that when I first walked into the gym. Are you a woman or a midget? if you're one of those, eat more. If you a normal man then go see a doctor.
Used to be in a trashy gym which has 2 Olympic bar and about 10 curl bars. Just joined a nice gym, 10 power rack, and has trap bar. Now I can finally try trap bar DL.
I used to think trao bar deadlifts were a cop out from not being able to do conventional. But after doing them I fucking love them and it realydoes save your lower back and you can do more weight
I'm 6'8" with long legs and long arms.
The regular deadlift for me is near impossible for anything above 300 lbs. I'd blow out my back trying to get the bar around my knees.
I use the trap bar and I'm not ashamed of it.
Being doing it for 6 months. Once they told me it's better for athleticism and for your back I've being consistent with it.
Lots of people talk about doing the conventional deadlift. ..which mainly comes from a place of ego. I want to be strong but it must be through the safest way possible.
Keep going 💪💪💪💪💪💪
If your doing a full body routine 3 days a week repeating the same movements each time would the trap bar deadlift be enough for your leg development?
An example routine would be (have shoulder impingement injury and trying to work on back development to fix issue)
Bench db press
Barbell row
Cable row
Trap bar deadlift
Hammer curl
Pushdowns
Facepull ss abs
Thank you for everything you said its about time someone tell it like it is you're speaking Absolute truth again thanks getting ready to hit my trap bar again in weeks coming 😊
Have you made a video about imbalances? I'm noticing a lot of imbalances... just today I noticed different range of motion between my right and left arm on barbell rows, and my biceps are varying in size by almost a full ducking inch...
Thing is you were right. Hell the army is using it because of the reasons stated so I can’t argue with that
I use the trap bar deadlift for my leg day.
my leg routine#
5kg Kettlebell Squats & Overhead Press.
30/30 x 3 sets
8kg Kettlebell Squats & Overhead Press.
20/20 x 3 sets
20kg Kettlebell Squats & Overhead Press.
10/10 x 3 sets
Kettlebell Swings between the legs.
20kg x 4 sets
Hex Bar Deadlift 165kg (my max weight)
if fresh maybe I could pull more....maybe.
6 Reps x 4 sets.
once I get to the Hex Bar at the end I'm sweating like crazy and my legs and shoulders are tired, will that effect gains.
what is better high reps or low reps?
just from your experience in muscle development and gains, is this to much to do or not enough??
should I only consentrate on the Hexbar portion?
Very instructive Alex! Thanks for your channel.
My boy EggheadDestiny droppin the finest knowledge as usual
I'm 27, and I've been lifting seriously since I was 19 (deadlifts, squats, etc). I've only had a handful of injuries and all of them were due to the deadlift (conventional). No matter how much flexibility work I did, my body just wasn't made to grab the bar while maintaining an arched lower back. I still got up to 475 conventional, tried sumo as well but didnt have much luck either.
RDLs slightly below the knee were fine, but when I got my trap bar it felt MUCH more natural. I believe a GHR Machine, a Trap Bar and a Chin Up bar is literally all you need for every single muscle in the back of your body while staying injury free.
What brand of trap bar is good to buy?
I have heard that some won’t accommodate a lot of plates!
how do you take the weight off of a Trap Bar Deadlift for real ? is unloading it from blocks a good way?
It's less spinal erectors, but rotation (avoiding rotation) becomes part of the equation.
5:19 i think Alan Thrall is using a hook grip not straps, no?
Nice insights! You got me hyped for back day.
Hey bro quick question, I'm just starting to DL. Should I start with the trap bar? Also, do tight hamstrings play a factor in not being able to perform proper form?
I totally agree with you regarding the problems of conventional deadlifts (excess lower back stress). However, trap bar deadlifts fail in one aspect. They lack the lockout tension on the glutes/hamstrings that you will get from a barbell deadlift. The best solution in my opinion are semi-sumo deadlifts, where the feet are wider than the hands but not excessively out by the plates. This taxes the lower back less while still maximally stressing the glutes & hams at lockout
hey turnip, what is your opinion on reeves deadlift and what benefits does it have ?
It's more similar in effect to the trap bar than a sumo or conventional
Trapbar downside is fixed handle width. There are some rather large folks out there & also rather tiny, that use different grip width. Otherwise its great.
Yo your channel has really changed my views especially with rack pulls and this. Been lifting for 2.5 years but have had knee tendon problems the past year especially if I get down too low, around parallel. I can't even box squat without pain. Tried so many variations of deadlift and squats. My gym doesn't have safety bars that go low enough so I've been doing hybrid-sumo & trap bar off blocks and that shit is dope. Forget "full rom", I believe SOME leg workout is better than NO leg workout. If anyone has knee issues and you're reading this, try low rack/block pulls. I would love to squat again but I don't think it's ever going to happen.
Thank you man! I didn’t feel as accomplished because I pulled 455 Straightbar but next week I did 515 Hexbar. I realized I felt more sore with the Hex, and more back pain with the Straight bar. I also hate having to supinate the grip after 405
i agree with most points, you still gotta look out for your biceps, german youtuber/powerlifter zitronenquark recently ripped his biceps doing a 300kg set of trap bar deadlifts
Fatboy Fat u can still tear the bicep in any grip excercise
Well shit. Dude must have been juiced to the max/training Dragon Ball Z style. Tearing a bicep on a trap bar deadlift? Sounds rare
true hes admittedly on juice, even though its obvious since he closegrip benches 565lbs
I think you might find he's not entirely drug free and thus this has biceps drug free powerlifters don't have....
Hey Alex I fractured my lower back a few years ago and it never healed properly so I have chronic lower back pain. I avoided deadlifts for that reason. Do you think doing deadlifts and strengthening my lower back will alleviate some of the pain or will it just aggravate it?
Hey Andre,
It's hard for me to comment on your situation since I am not a medical professional, I would consult a specialist before asking any fitness youtuber advice about this. In my opinion though, doing direct lower back work should help.See my recent video on how I fixed my back 100%. Best of luck to you.
personally I'm using a trap bar after my accedent a little over a year ago to help rebuild my legs. I was immobilized for almost a year and while I am walking now I just started back riding my bike and trying weighted squats and deadlifting again but couldn't break 135 on deadlft till today using the trap bar. my squats still can't break parallel yet but this will help I'm sure. btw if you're wondering, I was Nike riding to work for my morning cardio 4miles and a truck t boned me knocking me into the middle of the street because he ran the stop sign.
Great informative video.. Just bought a trap bar, and you just justified my purchase.. Thank you
I dread the conventional deadlift and squats, is trap bar deadlift a good "inbetween" exercise that mixes both or is something being neglected, i do pendlay rows with way above my bodyweight so my lower back shouldnt be a problem.
Alex if i follow ur novice program, do i need mix it up with light, medium and Heavy days or do i just follow the set and rep ranges written?
just run it as written
the trap bar I had at my school didn't have high handles, and for some reason I didn't hurt my back puking conventional, sumo , or doing rack pulls, but using the trap bar did.
People dont understand the deadlift and dont analyze the problems that theyre probably facing. For me, i have terrible leverages for conventional. When i get into position, i have to lean so far forward that my back isnt near upright, because my arms are too short. And im averagely built. I think you need to have leverages that are built for conventional, otherwise dont do it and use another variation. Trap bar is perfect for me. Do the variation that suits your body. Dont get influenced by meatheads that tell you conventional is the only way. They probably dont realize that they would be much better in a different variant
Well said Maurizio.
Hey Alex,
I pull with double overhand grip without much trouble. When trouble come, I use the hook grip and it feels very comfortable. Now, I want to use the low handle trap bar of my gym. The problem is that the handle is ridiculously thick and I feel weaker with double overhand grip. The hook grip on that thick bar is very painful when it was painfull free with theregular barbell.
Should I use straps immediately ?
Ty
also use some quads. saves the lower back, as their is not that much hip flexion. strong is strong, so your posterior chain will be elite too. compliments the hack deadlift.
You're totally right dude. And I can confirm from personal experience (sore lower back muscles) that the movement pattern from trap bar to regular really isn't too different..
I have a hex Bar at my house. I'm considering doing the low and high handle versions. Can these two version of hex Bar deadlifts replace both the squat and convention deadlift? Just not a fan of them.
Alex lets talk about NoFap? Unconventional Idea, Unlimited Results!
#monkmode
MissionForDays96 I feel like he's on the 90 Day challenge
Elisha Long Why is everybody suddenly talking about NoFAP all over again? Did a youtuber or bodybuilder created a challenge or did a video about it?
Elisha Long Alex said that nofap was how you get laid on a livestream
nofap squad testosterone off the meter
Ioannis Duff 100% false my friend give it a try. Challenge yourself. Discipline, self control, being strong isn't just about how much you can bench.
Makes me wish I had a trap bar. So if you're pulling conventional and not a competitive PL do you think you should just use straps instead of alternate/Hook?
If you want, be my guest. But for conventional you can probably get away with using mixed grip
Yo Alex, what are your thoughts on a phul program with a 5/3/1 progression system for the 3 main lifts for a late beginner/early intermediate? Thanks
...add, there really is LESS reason to use a straight bar period. Even for bench pressing movements. A more effective way is to use dumbbells. As that forces you to work both arms equally. Not have your power arm do most of the lifting (suing a straight bar). :)