The Trap Bar Deadlift
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- Опубліковано 13 чер 2024
- In this video I talk about why I have been using the trap bar deadlift in my routine lately.
Greg Nuckols trap bar article: www.strongerbyscience.com/tra...
Follow me on IG @untamedstrength
Intro Music: bloodeaglewbpa.bandcamp.com/r...
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Injured my lower back twice with conventional. Moved to trap bar and never looked back. Best deadlift variation as far as I'm concerned.
SWIFTzTrigger fax bro . U get the same workout without the risk of injury. Idk why more people don’t do it
... I have an SI joint dysfunction. Tweak my SI joint every so often ... it sucks. Few months ago I felt it getting tight so I switched to trap bar for a session. Boom. Tweaked it again. I'm not saying it caused the injury, likely would have happened with a conventional BB deadlift too ... I'm just saying it's not the end all to remaining injury free. It does have more room for error, I'll give it that.
@@CU08 High or low handles?
@@SWIFTzTrigger ... low handles. The gym I go to has the Rogue TB-1, which only has one set of handles.
Sumo for me.Much better variant for me.
Never tried trap bar, but I will
My legs.
My back.
My barbell AND my trap.
Lol
Ive heard that song before!!!
SweatyWalrus “That’s right. Lift it good. Lift this weight, just like ya should.” 😂😂😂😂
@Alambusha Shukla Khia - My Neck, My Back
ewwww you guys are old
sorry for all the Rippetoe jokes. His voice seems to follow me wherever I go.
hip drave
Alan Thrall you’re not sorry
It Rippetoening, fivebyfivening
Can someone explain to me how Alan went from a starting strength coach to making fun of Rippetoe?
Is that like the old thing of Rick Rolling - where you'd have a video and despite title and content, they'd add a Rick Astley song into it?
As a lifter with cerebral palsy, trap bar deadlifts are a great replacement for the back squat.
Natty Fatty Powerlifting I have been programming it for about a year
I find it interesting that it's a good replacement for the back squat. My knees have been very sensitive these last few weeks and I injured my shoulder. I absolutely love to back squat but it's not an option now. Can you tell me if the strain on the knees are less with the trap bar?
Lallie ART You’d have to try it out. I’ve never felt knee pain while using it. Keep in mind to squat low and keep the chest up to target the leg more. Start light and build the volume to see what affect it’ll have on your knees. If it hurts, don’t do it.
@@ilandi1504 The most stress to your connective tissue occurs at the beginning of the concentric portion of the squat, in other words, as you come out of the hole. The trap bar deadlift (and any other form of deadlift) isn't going to have that effect since the starting position is technically at the bottom of the squat, there's no slingshot effect on your joints. Also the range of motion is about half of what you'd be doing with a parallel squat.
If I ever have knee pain, I typically replace my below parallel squats with slightly above parallel box squats. That way I can safely pause with the weight and get everything tightened up before coming out of the hole. Tempo squats and Anderson squats work too, but nothing beats the trap bar deadlift when it comes to lowering stress on your knees and lower back. The key is that you are in the middle of the center of gravity instead of being in front of it or behind it, so there is equal stress between your anterior and posterior.
@@BullsStrength thanks for the info, I really appreciate it.
I'm a trap bar guy since I'm focusing on ice hockey and not powerlifting anymore. Easier to get explosive without getting caught up in the form and feel more benefit than going sumo.
The intro is gold
Loved this video, Alan. I’ve switched to the trap bar DL for a while now, for 3 key reasons:
1. I’m not a competitive powerlifter/strongman, so there’s nothing saying the deadlift must be with a barbell.
2. The US sprint team found that the lift with the greatest correlation to their team members’ sprint times (of course, correlation =/= causation, but it was certainly of great interest to them) was the trap bar DL. As a sprinter, this was also of interest to me!
3. I have suffered a couple of lower back injuries with the barbell DL in the past. At the end of the day, I’m just lifting to stay in shape and because I enjoy it. Being injured doesn’t fit that criteria! As the trap bar DL is a little more forgiving, why not make the switch?
This is the issue with a lot of people these days. They think if people go to gym, but they're not a mass monster, or on the other hand, completely ripped, it's like we're wasting our time. Enjoying it is a goal, too. I lift, because if I didn't, I'd be a fatty and I enjoy lifting. No interest in competitions etc, no interest in what people think about my lifting. I just enjoy it and it keeps me in shape.
a NFL speed coach found the same correlation between speed and Trap Bar DL. his name is Ryan Flaherty
Kang Rookie Correct, but...he was actually the USTAF coach I was referring to. He was the men’s sprint coach when he found this 👍
This is important for people to understand. If they aren't competitive lifters, the trap bar deadlift is a much safer movement in terms of managing injury risk. And if they are athletes of any kind other than strongman/powerlifiting, the trap bar is far more conducive to athleticism and power output in their sports than the other variations.
Just put on a few weight vests and squat low and stay low. Your quads will burn, if you do it right.
The trap bar is also awesome for farmer's walks OHP and RDL's ! Feels like dumbbell but with the load capacity of a Barbell. Very versatile tool to have in a home gym !
Trap bar overhead press is beyond rad. People look at you like you’ve got something wrong with you, but the gains brah 🤷🏻♂️
@Etienne Mazellier If you can find a way to set it up in a safe way it's awesome. Feels like a cross between DB and BTN Press but without the stress on the joints. Plus you don't have to rock your head back at the start. I personnalities feel it really hard in my traps and lateral delts. (Obviously anterior head too). Try it mate ! Many strongmen love it as a overhead assistance lift.
@@VictorLeucos try an ez-bar for OHP instead. gives you room for your head and has a better position for your joints than a BB.
@@Ceen328 Oh don't get me wrong I love barbell OHP! I've never seen people use the EZ bar as you cannot rack it most of the time but might be good for people who lack wrist or shoulder mobility !
I like the neutral pressing position the trap bar gives you, theyre very awkward to set up considering most trap/hex bar's have very shortened collars and barely fit inside the pins on a squat rack, makes it very precarious but at the same time, I love the neutral pressing position, so I put up with it. Haven't tried the ez bar as the one's at my gym are too tiny, but I would love to try it.
“This is a wrench” was classic.
One of the most underrated Quad builders of all time.
This exercise has been a staple on my leg days ever since i found out about it.
Question how is it a quad builder if it's so far away from a squat?
@@mexicanwarrior12345 trap Bar is used for squat and deadlift
I must say, my man, that if it’s doing that much for your quads I think you’re doing it wrong. It should be more glutes and hamstrings.
@@rickalan259 No this is an excellent tool for Quads and how can an exercise do "too much" for a muscle you specifically want to hit haha, thats the whole point.
Just look at the late legendary John Meadows how well he used this for quads and thanks to him i started doing this in the first place.
Put blocks or a plate under your feet so you start from an elevated position. Squat ROM doesn’t always have to be ass to grass
Still waiting on the how to poop in the woods vid
Andrew Skurka is probably the best source for that
Ass to grass sir!
Find a grizzly bear, scare the crap out of it, then as you are running for your life, you will find that pooping in the wood come naturally :)
I second this
back against a tree, paused squat - relax
2:11 I can appreciate that Rip impersonation
lol that was so funny xD
The costume, leaning on something, the snort🤣
I personally prefer the trapbar deadlift over the barbell, especially since powerlifting is off my radar for the time being. Everything about it feels better and more natural to me, although barbell deadlifts are still fun every now and then.
@Billy Cain That's just about all you need to focus on for a two day regimen. I'm currently running a 4 day split centered on: Trapbar deadlift, Bench, Overhead Press, and long distance biking. It's basically my "retirement" program.
@@BullsStrength I'm doing something similar with pull-up variants added for upper back.
Never has one video solely convinced me to try something new, I was left without a single question. This is top notch. 👌
Conventional dead-lifting aggravated my lower back and gave me a few months of intense sciatic pain. Ever since then I haven't returned to conventional and purchased a trap or hexbar. This could be a personal thing for me, but the trap bar treats my back so well and I'm glad to have one in my arsenal!
But Allan, what about the "moOvEmenT On tHe SaGiTal plaAane?"
Lol
It's so fun watching his viewership plummet each time he has a personal problem with someone. I've found some of the best lifting advice from all of his former disciples (Justin Lascek, Thrall, BBM crew).
You posted this literally simultaneously to me searching for trap bar deadlift resources for the new Army ACFT. What a coincidence. Amazing channel!
No sissy handles for ACFT.
It's not coincidence you and Alan were in line with the lifting multiverse simultaneously
@@brenmangood gotta be careful with the handles upside down, one of my soldiers smashed his foot yesterday
@@ljfran2383 Thats impressive.
I personally use the trap bar for my deadlifts, but it's more due to my back. I have moderate scoliosis (double curvature) so my back doesn't quite bend how it's supposed to. Trap bar has been a great tool combined with conventional back squats over the years to work legs without becoming a human accordion.
Thanks Allan, following you since 2014-2015, you taught me a lot on my beggining journey of strength training and i'll always be thankful to you for that. Awesome job on your YT Channel! Shout out to Brazil!
Lots of great info! I’ve been using the trap bar instead of a barbell for the last 6 months for the sole purpose of reducing my risk of injury. I love this thing.
After watching, Robert Oberst, do an interview about the front end dead lift vs. trap bar. I'm going to just trap bar from now on. I'm 56 yrs and just had a hip replacement. I am not competing in deadlift and can build just as much muscle with a trap without the high risk of the front end dead lift. I appreciate the techniques shown here!
DO NOT MOVE THE TRAP BAR
I bought one of these a few months ago and it's become one of my favorite moves, there's actually a lot you can do with it
Let's face it. If the trap bar was invented when the barbell was invented, it'd be the preferred method of deadlifting. It's more comfortable and more natural feeling than a straight bar.
Straight bar lifts have a longer history than the trap bar, a simple Google search shows that. The modern straight bar dates back to 1928 and was invented by Kasper Berg and used in the Olympics that same year.
The trap bar was invented in the mid 1980's by Al Gerard as a way to improve deadlifting without aggravating or causing injuries. He himself was a powerlifter plagued by lower back problems. Straight bar lifts are usually preferred not because they are "better" but because they have been around longer.
Another study shows that deadlift max numbers are about the same. I've done both and can say with my own experience that is true.
Yeah but will a trap bar build you a juicy back, na m8
@@kenbrandon4554 My traps exploded from doing trap bar deads lol.
I feel a pull in my traps far greater than straight bar deads.
The Ironmind neck harness and trap bar deads blew my traps and neck up like crazy.
As far as back I do back day with my back being my best body part.
Who cares if you miss a little back doing these instead? That's what back day is for.
@RyanORourkelol That's not an argument against the trap bar.
RyanORourkelol that’s still not an argument. Make a valid argument against the trap bar
James Leach bob people’s was doing trap bar dead’s and created it before anyone.
I love trap bar lifts! I like how it saves my low back.
I only tb deadlifted for almost a year. In a labour job I found i could go heavy more often but not feel destroyed at work. I went to a deadlift party after about 8 months where we used barbells and I hit a straight bar pr. So don't worry about it. Use everything you can to stay in the game.
Great content, as always, brother! I am follower and a fan for more than 5 years probably, you rock! All the best from Bulgaria!
Fantastic video LOADED with information. Thank you so much for posting, Alan! I especially appreciated the comparison at 3:57.
im 6'4", with fairly poor mobility, and getting down to a straight bar is a harrowing journey in itself, trap bar all the way
I really appreciate you making a video about the trap bar deadlift, especially since the Army is making me do them...
thank you for finally addressing this lift, long overdue
I’ve injured my back twice now doing conventional - looking forward to trying the trap bar. Great video
I have nagging knee, lower back and shoulder problems. Due to this I avoided exercises like deadlifts and squats for years. I finally used a trap bar to ease back into deadlifts a while back. It really helped my hip mobility and I’ve been able to start doing regular deadlifts and squats again. I’m definitely breathing harder at the end of a trap bar set than I am after regular deadlift.
Did trap bar deadlifts for the first time today after years of traditional deadlifts, and i was so pleasantely surprised that i might substitute it for the barbell deadlift completely. I have a hard time keeping a straight back when doing barbell deadlifts, but with the trap bar it felt so much more natural to me.
Your explanations while the deadlifts are being done are great!!!!
That was outstanding tutorial. I am at a sticking point with conventional deadlifts and just did trap bar dl today for first time but was just experimenting. This vid gave me some ideas, thanks!
Classy Alan sipping his apple cider vinegar neat...
"Driving through the floor" is one of my favorite cue to use with clients. Big difference maker. Great video!
100%
i just love it when alan decides to put out a video with a funny touch
As always a helpful unbiased video. I have a shoulder injury that causes me to fail when doing heavy DL because my form goes to crap. I have been ridiculed by my buddies for using the trap bar which has left me in a moral quandary full of loathing and self doubt. Thanks to your video I feel like a human again. Thanks! Your videos on squat form have helped improve my squat routine as well which has help me add 50lbs to my high bar 1RM.
I love the trap bar dl. It's easier on my lower back, it seems more natural for my form because my knees aren't in the way, and it's not very popular at my gym so it's almost always available when I want to use it, unlike the squat racks. I've also started adding a nice shrug at the top of the lift because I'm a glutton for punishment and life is short. Cool video bro, play it again...
I've started shrugging my my deadlift
I've read you can really fuck up your body with shrugging that much weight.
every point you said is exactly what ive been expiriencing since i started doing trap bar deadlifts...
thanks man...your videos are awesome
This video is top quality. One watch and had my first killer workout with trap bar DLs. I've had lower pain back since before I started lifting (was an obese teenager) and even if I did my best to 100% my form on barbell DLs I always felt on the verge of slipping a disc. This pressure/discomfort completely disappears on the trap bar and I actually feel it in my back muscles and traps way more than I ever did with conventional. Never going back.
THANK YOU ALAN!!!!
I’ve had a Gerhard Trap Bar since maybe the second year that it came out. I like it despite what some “experts” say.
Good common sense material from you yet again!!
I love the trap bar; I prefer the neutral grip position. And since I am not a competition lifter, I am quite happy with the results. I end up lifting from 140 lbs to 370 lbs for a total of 55 to 60 reps once a week. My back and legs have never felt better. Also, at the lower weights, I can mix in some farmer carries and shoulder shrugs with the trap bar.
OMG! I fell in love once i saw the heavy metal banners! Death and Sabaton!!! Definitely will sub
The opening alone is why I just subscribed
Just want to say your gym is looking awesome love the atmosphere!
Love the video. I do both conventional and trap bar deadlifts and find that I can lift heavier with the trap bar than bar bell. Also, the grip is easier with the trap bar. I can't do the alternate hand grip with the bar bell (I get all uneven in my stance) so I have to use straps above a certain weight. But with the trap bar, I don't have to use straps. Because of the grip on the trap bar, it doesn't roll out of your hands. Bonus!!!
I love the trap bar. I had a hip surgery half a year ago and my hamstring mobility is really bad now, which leads me to being too far in front of the bar when conventional deadlifting. The Trap bar is the perfect compromise
dude that was hilarious and educational at the same time. Well done! Love the trap bar such a useful tool for dozens of exercises without a safety spotter or power cage.
instructive, entertaining, inspiring as always big man!
I knew I wasn't crazy for thinking the Trap Bar Deadlift was a good exercise
I always knew except my 24 hr didn’t have it till recently. I never did deadlifts or squats cause I got bad back and I hurt my knees too. But still don’t skip leg day with these babies. Great for deadlifts, works legs and power of the floor for athletes and keeps ur back safe since the weight is distributed evenly. This is my bread and butter for lowers body.
For my home gym I have a trap bar and I use it for deadlifts all the time. Of course on the low bar handles (not the sissy :) ). It feels more quad and glute dominant for me, with a lot less strain on the lower back. As it is in my garage, with a cellar underneath, I'm forced to lower the weight gently (that's not easy on your 1 or 2 rep max). Lowering gently with a conventional deadlift is just way to hard on my lower back. Ps: I'm 40 and lifting since my early 20's.
That's because it's a quad dominant movement,despite what's being claimed in this video
Haha intro was awesome, excited to watch the rest! This topic has been a long time coming! Ok back to watchin!
Best review of the trap deadlift bar I have seen, thank you Alan. Fair and factual.
Thank you for the video!!! The US Army is doing these as part of the new 6 event ACFT. Trap bar always feels more like a squat to me. Good to know you can still make it feel like a regular deadlift too.
Squat without the balancing act, lol.
Because it's a squat ,a squat is a movement pattern,it has nothing to do with where you hold the weight😊
@@deanwaller8283did you watch the video? The trap bar deadlift is more of a hinge when performed correctly
Thanks for the shout out, Alan!
This is the first video of yours I’ve ever seen and I love that you’re rocking those wrestling shoes!
I love the Trap Bar Deadlift! Great vid and thanks for sharing :)
So many awesome flags...Death, Metallica, Sepultura, Slayer, Testament...I wanna work out there...subscribed.
I have a trapbar at home for the occasional quick workout: pullups, dips and trapbar deadlifts.
How are trap bar deadlifts quicker than barbell deadlifts?
@@huebothedog665 not necessarily quicker, but more quad activation so it's a more balanced quick full body workout.
@@g7297 i see
@@g7297 exactly! I don't have a squat rack at home. The Trapbar deadlifts feel like I'm getting a little bit of both, squat and hinge pattern
@@Matt_OS i had to look up hspu, that's beast!
Thanks bro. Just getting into working out and this is very helpful ❤
Thanks Alan, I was just looking for some good information on the trap bar. I had just started to play with it last week for the first time. I think I'll work it into a program as a dead lift variation.
I ran trap bardeadlift for my entire offseason before my meet prep leading into my August meet. Walked away with a 40 lb PR at 738. I think its great for off season work because 1) its less taxing on your back, so frequency can be higher and 2) it reeeeally helps with initial leg drive off the floor
How often were you doing both?? Could you get away with mainly training on a trap bar and get your regular max up??
@@basysdnb8037 I was doing trap bar once a week followed with rdls on a second day. For months. And my deadlift max increased. If you are squatting with efficient volume, and deadlifting with the trap bar with efficient volume, it will increase strength. I wouldn't run it all year if your goal is to increase your straight bar deadlift. But a macrocycle or two a year could definitely be beneficial imo
@@mattiemudblood4540 I may have to try that
Hi Allan, been following for a while now. After I read Greg nuckols article on the TB Deadlift and why it may actually might be the best form of deadlifting if you're not confined to powerlifting, i made the switch. Honestly, I've seen nothing but gains each week for the past 2 years. Overloads the traps/upperback/quads etc and carries over to the presses. It's safer on back and can't tear a bicep. Takes away from spinal erectors a little, but not much since my squat increases with it and I get erectors strong from that as well. My conventional has also increased drastically. Just messing around the other day after my working TB deadlift sets(on the "sissy" handles) , I pulled 315x17. It will still make you strong and is much safer. Like Greg says, people think dogmatic ally, but it's a great exercise.
coopaloop727272 wish my commercial gym had a trapbar
Right on man. I've made the switch as well and I've been enjoying the gains and my lower back isn't taking a beating anymore. Been going heavy with these with the higher handles on one workout then doing RDLs for higher reps on another day. Definitely a great exercise.
@@lolfirepoisonftl The 1st time i tried TB I maxed out @475lbs for 1. At that time I could pull 405lbs conventional for 5x5. A year later I hit 650lbs for 1, my squat went up as well as conventional. Now my working sets are 580lbs 4x4 and I'm getting close to 700lbs 1rm. They work. Coopaloop1986 insta.
coopaloop727272 won’t it fatigue your quads when it’s squat time, also what’s hitting your hamstrings now?
@@cliffonator1111 I do hipthrusts on my deadlift/back day. 570lbs for 5x5. I squat/legpress/Goodmorning on another day. My work schedule switches from nights to days and it's 14 hour shifts. I made my own routine to fit that. I don't squat and deadlift twice a week, but I do hit those same muscle groups twice a week. Is it the best program and am I elite level? No. However, it's worked pretty well for me for the last few years. Point is, the trapbar is a different exercise that offers great gains. I encourage you to read this article by Greg nuckols www.strongerbyscience.com/trap-bar-deadlifts/.
Very good video Alan, I have been doing trap bar dl for years and I love'm.
Excellent information. Thank you.
the sissy handles help me get over the fear of moving heavyweight on the barbell. definitely has helped my conventional
“Have no idea what you’re doing? Use a Trap bar...” omfg I was going to use that exact clip and now I can’t and I’m not even mad. Just DED.
Pure BullFit I admit it, I’m jealous of the hair
Excellent video. Just what I was looking for.👍
this video is so well done
trap bar ftw!
I am 6' 2" tall with a long back - so I have never risked a barbell deadlift. Only ever done trap bar deadlifts - and so far - no issues.
Also 6' 2 tall with long torso and arms, barbell deadlifts are my favorite exercise
@@sirjordo3825 same here orangutan bro
You’re funny, and educational. Thanks bro ❤
when i was a beginner wrestler and had to do weightlifting, the trap bar had helped me get used to the straight bar and now i can do the straight bar pretty well
Never used the trap bar, but if it induces the idea of leg drive and offers less strain on the back I dont see that as a beginner tool. That just sounds like an upgrade. Then again, is that convenience the reason why it's named "trap bar"?
When OHP is not even in the family photo
This is a great video, I use the trap bar aswell. I found there’s no risk of muscle imbalance in the traps, compared to the other overhand grip on barbell deadlift.
I do. I love these things
0:02 white version of Kelsey Grammer's Beast (from Xmen) 😂
2:15: Needs Gojira.
I tore a ligament in my right foot last June and I've been using the knees farther forward with hips lower in order to increase my ankle mobility... It is helping!
The Rogue Trap Bar has really high 'high handles' compared to many trap bars. Having done low handle for the first time a couple of weeks ago, they definitely felt like a deficit lift - so how high you want your high handles is a consideration. Obviously you may also be able to use blocks, but you get the point.
I love how Rip hates on the trap bar deadlift. Says shit like its not safe. Meanwhile everyone else uses it to reduce stress on the low back
Rippetard can’t see past his own ideas
@@reygunz3059 ya I like Rip but he's very behind the times. He's a dinosaur that isn't willing to learn new things.
It's so much easier and it's less harsh on the lower back
Yeh I’ve always found the conventional DL so awkward, no matter how close the bar is too my shins, the weight just feels so far in front of me
@@Davies4Fifa
Your hips will be too high if that's what you feel.
@@Davies4Fifa I recommend learning how to deadlift
@Dvnny Record yourself and constantly form check
And i can't stress this enough, watch a starting strength 5 step DL setup, i think that a brain-dead squirrel could get it done. You can do it, just give it some time.
Love your videos. Thank you
Alan, I just stumbled across this video looking for trap bar deadlift form. Anyway, initially I thought I wouldn't like it. However I was wrong, you came across very informative and likeable.
I look forward to going over your videos to see if there is anything else I can learn. good job man.
About the same time as me.
trap bah
He says "bar" (rhotic) not "bah" (non rhotic).
The Richard Simmons of our modern strength lifting times...
This is a complement, btw :)
@@RecoveringMidwit Well obviously.
Magnificent video!
Thanks for the video...I'm getting one of these
Great video man. Thanks👏
Finally someone who dicusses the difference between the low hip and high hip trap bar deadlift. It would be interesting to know where on the squat/hinge continuum the low hip TBDL places. Anybody know?
Nice summary. Super-funny edits with the TENS scenes and The Great Mark Rippetoe.
FINALLY !! Thank you for this video.... I could not have SAID THIS BETTER!!!
Got my answer in just 5 second, again thank you coach thrall
Long awaited and finally
Al, your clips are always informative, from several different angles or lenses, and your a funny f$cker to boot!!
Thanks man, great clip!! 🤙🏻
that's awesome. Thank you