Disagree on the point that the trap bar deadlift is more like a squat than a deadlift. There was a recent study done that placed different lifts placing them on a hinge-squat continuum in order from Romanian, stiff legged, conventional, trap bar, and sumo deadlift, and low bar, high bar, and front squat. While the trap bar deadlift was slightly closer to the center than the conventional barbell deadlift, it was barely so and still firmly on the hinge side. Interestingly the sumo barbell deadlift was closer to a squat than the trap bar was. Also the deadlift is called a deadlift because you are lifting a “dead” weight from the floor, thus you can’t use the stretch reflex like a squat. Trap bar deadlift fits this definition. As long as you don’t go boasting your trap bar numbers as your deadlift numbers without proper context, I see no issue in the trap bar replacing the bar bell for athletes and gym goers who are not competing in a barbell sport.
I understand what your all saying. After 35 years of training and competition, I feel I have a decent right for an opinion. I absolutely love the trap bar. I've been using this for years and it's allows training for people who have injury, and adds another form of training to routines and that adds size and strength. I didn't see as a replacement, although I will use it for people who may have issues with a standard deadlift. I still deadlift normally and train deadlift normally, but rotate the bars , unless training for a event or competition. People will argue over anything. Why can't we use both, and if not competing, who cares? Such childish behavior has entered into pur space. The gym was for people to become better , using every tool available that worked , and working together as a brotherhood and sisterhood, now it's some strange place where people who dint know amything arguing I stead of getting good. So sad smfh.
The truth is, it can be both. You can use the trapbar as a squat, if you bend you needs to parallel. But you can also use it as a deadlift if you keep your butt high and your knees only slightly bent. A trapbar allows you to do both. And it also allows you to do shrug exercises. Not that shrugs are that important in my book, but the option is there
The Army specifically didn't replace the barbell deadlift with the trap bar deadlift , it's just that they didn't use to evaluate any lifts at all , the old APFT was 2 minutes of pushups , 2 minutes of situps and a 2 mile run , the ACFT is more comprehensive and thankfully Includes a hip hinge , and the trap bar has enormous carryover to the carrying of casualties off the battlefield. That's the exact grip you use holding a litter.
People can knock things that duplicate farmers walk, but I can say from experience that farmers walk training built up my shoulders and legs better than anything else.
I cannot and will not deadlift with a barbell as the strain on my back is more than I am willing to risk - I have hurt my back in the past trying to barbell deadlift. At least with the trap bar my back can stay straight thus being less likely (though not 100 % unlikely) to get hurt. It is my way of doing A deadlift rather than none.
I went to a few pro coaches in my country, South Africa and all have told me that my structure is all wrong for barbell deadlifting.. It just doesn't work great for me. Trap bar and even landmine deadlifts don't hurt me at all. Surely I must be getting some training effect from these!
I like that you can do a squat movement pattern with the "trap bar deadlift", or a deadlift movement pattern with the trap bar. Squat, conventional deadlift, Stiff-Legged-Deadlift, Romanian Deadlift... pretty versatile. With the deadlift movement patterns, It's not as much posterior-chain activation as a barbell in front of the body, but still. Just gotta do more reps and whatever. Ideally one would mix things up, and use the right tool for the situation, which changes.
Adams perspective is spot on.. One could argue all day long about minutiae,small technicalities, etc but it's only applicable to a tiny subset of a tiny subset of people..
Both are goal specific. I like traditional deadlift and has strengthened and built my erectors for years. I decided to train with trap bar in my next programme as now my goal is to train a little more quad and has helped upper back strength. It’s all goal specific! And has given my erectors a break for the now.
Switched to trap bar DL a couple months ago and love it. I feel it a lot in my mid to upper back as well as legs, I can lift heavier and I feel I'm at less risk of lower back injury.
Trap bar deadlifts & RDLs in the same programme problem solved.. if you prefer trap bars then stick with it either way your getting stronger stick Rdls in for posterior chain you have best of both worlds
Its very simple why the military uses trapbar deadlifts...think about what a soldier needs to do. Carry jerry cans of liquid, or carrying a wounded soldier on a stretcher, or just about hauling any equipment along with his or her buddies. The trapbar is simply more closer in terms of grip and action to what a soldier actually needs to do. The conventional deadlift is not. Simple as that.
04:15 really sums of this video and Rippetoe's video. Driving your Dodge Charger around your neighborhood like a maniac is not preparing you to race in Nascar or the Indy 500. Which is fine, because that was never going to happen in the first place.
Totally! When I was in the military, we still had a the old push-up/sit-up/run PT test. The new test is much better for real life fitness. The deadlift makes sense in general but how often are you picking up things without movement on the Sagittal plane? I remember my third day in Basic we had KP and had to move like 30 or so 50 lb bags of onion from the loading dock to the kitchen. You know what doesn't give a crap about the sagittal plane? Onions.
You guys are crazy, whenever I pick up jerry cans or ammo cans the only thing on my mind is the sagittal plane 😂 All jokes aside, great video, loved how you guys broke down and explained it
In Starting Strength the movements cohere. For example the conventional deadlift and the powerclean. One helps the other. A good program has to be seen as a unit, where you don't change exercises because they are uncomfortable. In a conventional deadlift the center of mass is in front of you, outside the body. That's very uncomfortable and because of that it forces your posterior chain to adapt more then it does when you are doing exercises that feel comfortable. In a trap bar deadlift every rep is different. When you fatigue later in the set, you change the mechanics of the lift to make it easier. That makes it hard to plan the progression.
The center of mass of a conventional deadlift is actually directly over your center of mass. The bar, 1 inch from your shins, is directly over your center of mass, which is mid foot. I think you mean in relation to the hip joint.
Facts follow: We MUST stop talking about it as if it’s ONE movement. It’s not! The hex bar does not lock you into a single movement pattern. You control your form with the hex bar. Look into the squat hinge continuum study. It scientifically explored the movement patterns and muscle activation of multiple deadlift variations. It found that using the hex bar with close to classic deadlift form…very much makes it a deadlift. In fact, the hex bar deadlift was closer to a “real deadlift” than the famous sumo deadlift. If you stand on plates or a step that allow you to get your thighs at or below parallel to the floor, and use a very upright squat form…..it becomes a essentially a dumbbell squat that can be loaded incredibly heavy. So squat or deadlift is up to you. It’s arguably safer as long as you don’t hyper thrust your pelvis at the top.
Love the content... guys... be careful of what you dig your heels in how about using the double kettlebell suitcases for the deadlift can make a small snippet video for that .
Rippitoe is obviously intelligent in the world of strength training but often is the complete idiot and shuts down when it comes to anything out of his wheel house. The trap bar can be extremely useful for increasing your deadlift. I use the trap bar for the bulk of my deadlift training, because it safe and easy. Then as they approach a competition I switch over gradually to doing deadlifts so that a few weeks before competition I’m 100% doing deadlifts. Mark as I said is obviously very well educated but he doesn’t holding a world records. When you actually hold the world record you can speak with authority. Until then those who can’t do teach. 😎
Rippetoe has said many times that he doesn’t care about muscle bellies, or making a record breaking power lifter. He wants to make the average person strong. (in his words, he wants to make it so that your grandmother can stand up after sitting on the toilet on her own).
If the trapbar builds works the trap bar.. what other exercise can I supplement with ...for example kettlebell swings.. or feet elevated hip thrusts.. please share link. .. or make video
I find his sagittal plane argument pretty pointless, lots of exercises challenge the saggital plane which engages smaller stabilisation movements, I think that as long as you start at low weight and move up gradually you are improving your core stabilisation. It's like saying farmers walk is pointless because the weight isn't stable, that's part of what you're training. I use the trap bar for high rep accessory to my deadlift. It's a great piece of kit.
Say what you want about Rippetoe but he has already made an impact in challenging us not to just blindly listen to what the influencers are telling you. Specifically "Trapbar is safer that straight bar" of course his use of words like its just crap is just funny to me. Hahaha. But it gets the point across i guess. I totally understand because i talk like that. Without filter. And people choose to harp on the small silly phrases he says. But missed his point entirely. He talks about trap bar not having a limit break and the instability of it. Its "crap" because its totally unsafe.. especially when you go on to heavier weights. I experienced it first hand myself this morning. Invested quite abit on my new trap bar and here i am wanting to sell it and looking at UA-cam because my knees are hurting. And i feel my wrists are in danger of getting sprained when i go up to 130kg, because of the instability. Straight bar is so much safer for me. Lol. I can't believe i sold my power bar for this.. and my home gym is only so big. I can only choose one bar its just a fact of life for me. And sadly.. even though there's many other exercises i can do with trap bar.. I will be selling it and buying a new powerbar because its taking up so much space as well as not allowing me to go up to the weight i desire.. my bad for not seeing rippetoe's video before this.. 😂
get back on that trap bar, but you might want to lower your expectations; start with sub-200 pound loads, and use it what it's intended for. As for the argument that the trap bar is unsafe, that is utter nonsense. It's also not unstable when used as a deadlift, and if you can't lift it, you can just let go, and not worry about wrenching out back or shoulders. Remember who created it and why, and it makes a lot of sense.
Trap bar deadlifts are safer, transfer over to developing explosive jumping movements, are ideal for carries, and can be taught easier. They’re not a squat. The carry over to conventional barbell strength is very high and you can close that gap quickly with training. They’re my favorite piece of equipment and Mark is just salty old and wrong
Rippetoe will trash almost any training equipment/modality that doesn't benefit his bottom line. To him, anything that doesn't involve a barbell being used in the exact way set out in the latest edition of Starting Strength is vastly inferior. He's a dogmatic old fool & there are way better sources of training information out there for curious & conscientious trainees.
Adam: forcing the population to make a choice between A and B makes people miss out on the benefits of all options. Also Adam: Before our program, Starting Strength was the best program for beginners. Hahaha, wonder if he even realizes he did this :)
For pro bodybuilders machines are essential.. Dorian Yates probably used machines more than free weights. Jay Cutler as well and he retired relatively injury free. Some are very useful like the Nautilus Pullover, the Pendulum squat machine, etc.
Rip says the trap bar is dangerous, so you should stick to the deadlift, which is . . . safe? But he thinks you need to get special training to do a deadlift. He thinks the weight will move in the saggital plane if it weighs, say, 400 pounds. I do not understand this critique. I don't think it's wrong. But 400 pound weights don't usually move in any direction except straight down. Research on the trap bar deadlift shows it activates muscles very similar to the deadlift.
Any human only has so much recovery available to them. If that is the case why would any person waste time on a sub par piece of equipment such as the trap bar, even if it does have some positive.
One could actually use the same argument against the conventional deadlift. Why waste the recovery on the conventional deadlift when it doesn't yield much measurable difference and has a poor stimulus to fatigue ratio?
@@stevensmith4706 Because it is the best back exercise and heavy stimulus lift you could ever provide your body. It also teaches you to do hard things unlike the trap bar.
That’s like saying you shouldn’t squat unless it’s ass to grass or vary form from ass to grass squats. They are the best for pure power and strength throughout the movement don’t ever do anything beside ass to grass. It depends on goals. Hack squats, half or 3/4 squats build enormous explosive, and jumping power. Research shows they are actually better for sprinting, jumping athletes. Basketball players benefit greatly from 3/4 to half squats and I’d push them towards doing more of them than full squats. I use to work them exclusive when playing competitive basketball. Started doing light lifting around 5th grade and was dunking by 7th grade at 5’10” by my senior year of high school I was 6’3” and had a 41 inch vertical. I could stand and dunk putting my arm all the way through the elbow in the rim. I could touch 13ft off my running jump and had a 10ft plus broad jump. I still did full squats every other week but worked primarily 3/4 squats. Goals, there is huge carry over depending on what you are trying to do with your lifts. The same goes for trap bar. A lot of lifters or athletes have knee injuries that make squating hard with heavy weight. ACL reconstruction being the main. Using trap bar like a squat allow you to load heavier with less pain. Then you can make the trap bar almost identical to conventional by going low bar and low hip. Close enough that unless you are in advanced power lifting competitions it won’t matter.
Mark hates the trap bar aka hex bar because hex means 6, which is one more than fahve.
Omg
Underrated comment
Very underrated comment
Disagree on the point that the trap bar deadlift is more like a squat than a deadlift. There was a recent study done that placed different lifts placing them on a hinge-squat continuum in order from Romanian, stiff legged, conventional, trap bar, and sumo deadlift, and low bar, high bar, and front squat. While the trap bar deadlift was slightly closer to the center than the conventional barbell deadlift, it was barely so and still firmly on the hinge side. Interestingly the sumo barbell deadlift was closer to a squat than the trap bar was. Also the deadlift is called a deadlift because you are lifting a “dead” weight from the floor, thus you can’t use the stretch reflex like a squat. Trap bar deadlift fits this definition. As long as you don’t go boasting your trap bar numbers as your deadlift numbers without proper context, I see no issue in the trap bar replacing the bar bell for athletes and gym goers who are not competing in a barbell sport.
Exactly these guys for no clue what they're talking about.
I understand what your all saying. After 35 years of training and competition, I feel I have a decent right for an opinion.
I absolutely love the trap bar. I've been using this for years and it's allows training for people who have injury, and adds another form of training to routines and that adds size and strength.
I didn't see as a replacement, although I will use it for people who may have issues with a standard deadlift. I still deadlift normally and train deadlift normally, but rotate the bars , unless training for a event or competition.
People will argue over anything. Why can't we use both, and if not competing, who cares? Such childish behavior has entered into pur space. The gym was for people to become better , using every tool available that worked , and working together as a brotherhood and sisterhood, now it's some strange place where people who dint know amything arguing I stead of getting good. So sad smfh.
The truth is, it can be both. You can use the trapbar as a squat, if you bend you needs to parallel. But you can also use it as a deadlift if you keep your butt high and your knees only slightly bent. A trapbar allows you to do both. And it also allows you to do shrug exercises. Not that shrugs are that important in my book, but the option is there
The Army specifically didn't replace the barbell deadlift with the trap bar deadlift , it's just that they didn't use to evaluate any lifts at all , the old APFT was 2 minutes of pushups , 2 minutes of situps and a 2 mile run , the ACFT is more comprehensive and thankfully Includes a hip hinge , and the trap bar has enormous carryover to the carrying of casualties off the battlefield. That's the exact grip you use holding a litter.
hes also anti lean and abs but pro whiskey and bbq ribs.
Strength training, not bodybuilding
@@LukeMosse being lean and pro abs is
I watched this video with sore glutes and legs from doing trap bar deadlifts yesterday
Too all the fellow trap bar deadlifters , good evening 💪
Trap Bars allow you to vary your form from a deadlift to a squat, or even a front squat, by moving your hips forward farther under your shoulders.
People can knock things that duplicate farmers walk, but I can say from experience that farmers walk training built up my shoulders and legs better than anything else.
I cannot and will not deadlift with a barbell as the strain on my back is more than I am willing to risk - I have hurt my back in the past trying to barbell deadlift. At least with the trap bar my back can stay straight thus being less likely (though not 100 % unlikely) to get hurt. It is my way of doing A deadlift rather than none.
I went to a few pro coaches in my country, South Africa and all have told me that my structure is all wrong for barbell deadlifting.. It just doesn't work great for me. Trap bar and even landmine deadlifts don't hurt me at all. Surely I must be getting some training effect from these!
If your not competing it doesn't matter.
Then you've been deadlifting wrong
I used to do trap bar but I injured myself trying to powerclean with that bar
I like that you can do a squat movement pattern with the "trap bar deadlift", or a deadlift movement pattern with the trap bar. Squat, conventional deadlift, Stiff-Legged-Deadlift, Romanian Deadlift... pretty versatile. With the deadlift movement patterns, It's not as much posterior-chain activation as a barbell in front of the body, but still. Just gotta do more reps and whatever.
Ideally one would mix things up, and use the right tool for the situation, which changes.
Adams perspective is spot on.. One could argue all day long about minutiae,small technicalities, etc but it's only applicable to a tiny subset of a tiny subset of people..
If you are a powerlifter, do straight bar deadlift. For anyone else the trapbar is superior.
Both are goal specific.
I like traditional deadlift and has strengthened and built my erectors for years.
I decided to train with trap bar in my next programme as now my goal is to train a little more quad and has helped upper back strength.
It’s all goal specific! And has given my erectors a break for the now.
Shout out to my fellow Trap Bar Deadlift only club👍
fail
Switched to trap bar DL a couple months ago and love it. I feel it a lot in my mid to upper back as well as legs, I can lift heavier and I feel I'm at less risk of lower back injury.
Greg Knuckles shows that trap bar deadlift is closer to conventional than sumo is. So, it's definitely not a squat lol.
Both deadlifts are good and none of them are worthless..
Trap bar deadlifts & RDLs in the same programme problem solved.. if you prefer trap bars then stick with it either way your getting stronger stick Rdls in for posterior chain you have best of both worlds
Its very simple why the military uses trapbar deadlifts...think about what a soldier needs to do. Carry jerry cans of liquid, or carrying a wounded soldier on a stretcher, or just about hauling any equipment along with his or her buddies. The trapbar is simply more closer in terms of grip and action to what a soldier actually needs to do. The conventional deadlift is not. Simple as that.
04:15 really sums of this video and Rippetoe's video. Driving your Dodge Charger around your neighborhood like a maniac is not preparing you to race in Nascar or the Indy 500. Which is fine, because that was never going to happen in the first place.
Totally! When I was in the military, we still had a the old push-up/sit-up/run PT test. The new test is much better for real life fitness. The deadlift makes sense in general but how often are you picking up things without movement on the Sagittal plane? I remember my third day in Basic we had KP and had to move like 30 or so 50 lb bags of onion from the loading dock to the kitchen. You know what doesn't give a crap about the sagittal plane? Onions.
@@jessetheseal I literally LOL'd at the last sentence of your reply. Well done :)
You guys are crazy, whenever I pick up jerry cans or ammo cans the only thing on my mind is the sagittal plane 😂 All jokes aside, great video, loved how you guys broke down and explained it
In Starting Strength the movements cohere. For example the conventional deadlift and the powerclean. One helps the other. A good program has to be seen as a unit, where you don't change exercises because they are uncomfortable.
In a conventional deadlift the center of mass is in front of you, outside the body. That's very uncomfortable and because of that it forces your posterior chain to adapt more then it does when you are doing exercises that feel comfortable.
In a trap bar deadlift every rep is different. When you fatigue later in the set, you change the mechanics of the lift to make it easier. That makes it hard to plan the progression.
The center of mass of a conventional deadlift is actually directly over your center of mass. The bar, 1 inch from your shins, is directly over your center of mass, which is mid foot. I think you mean in relation to the hip joint.
Mark is all talk.
He beats his soap box about his 3x5 beginner programs.
You think!
you can simply rotate conventional barbell deadlifts and barbell hack squats which basically saves you from buying a trapbar
Facts follow:
We MUST stop talking about it as if it’s ONE movement. It’s not!
The hex bar does not lock you into a single movement pattern. You control your form with the hex bar. Look into the squat hinge continuum study. It scientifically explored the movement patterns and muscle activation of multiple deadlift variations. It found that using the hex bar with close to classic deadlift form…very much makes it a deadlift. In fact, the hex bar deadlift was closer to a “real deadlift” than the famous sumo deadlift.
If you stand on plates or a step that allow you to get your thighs at or below parallel to the floor, and use a very upright squat form…..it becomes a essentially a dumbbell squat that can be loaded incredibly heavy.
So squat or deadlift is up to you. It’s arguably safer as long as you don’t hyper thrust your pelvis at the top.
Why not do both?
Love the content... guys... be careful of what you dig your heels in how about using the double kettlebell suitcases for the deadlift can make a small snippet video for that .
Research showed that the Trap Bar Deadlift is more a Hinge than a Squat and the Sumo Deadlift is more a Squat than a Hinge.....
Rippitoe is obviously intelligent in the world of strength training but often is the complete idiot and shuts down when it comes to anything out of his wheel house. The trap bar can be extremely useful for increasing your deadlift. I use the trap bar for the bulk of my deadlift training, because it safe and easy. Then as they approach a competition I switch over gradually to doing deadlifts so that a few weeks before competition I’m 100% doing deadlifts. Mark as I said is obviously very well educated but he doesn’t holding a world records. When you actually hold the world record you can speak with authority. Until then those who can’t do teach. 😎
You don't need to hold a world record to have a valid opinion. Thats dumb.
Rippetoe has said many times that he doesn’t care about muscle bellies, or making a record breaking power lifter. He wants to make the average person strong. (in his words, he wants to make it so that your grandmother can stand up after sitting on the toilet on her own).
He’s just super dogmatic and close-minded I’d say
If the trapbar builds works the trap bar.. what other exercise can I supplement with ...for example kettlebell swings.. or feet elevated hip thrusts.. please share link. .. or make video
rack pulls at the knee or below the knee
I like the trapbar better for deadlift and also better than barbell row.
Deadlift is very prone to injury much more the trap bar
I find his sagittal plane argument pretty pointless, lots of exercises challenge the saggital plane which engages smaller stabilisation movements, I think that as long as you start at low weight and move up gradually you are improving your core stabilisation. It's like saying farmers walk is pointless because the weight isn't stable, that's part of what you're training. I use the trap bar for high rep accessory to my deadlift. It's a great piece of kit.
Say what you want about Rippetoe but he has already made an impact in challenging us not to just blindly listen to what the influencers are telling you. Specifically "Trapbar is safer that straight bar" of course his use of words like its just crap is just funny to me. Hahaha. But it gets the point across i guess. I totally understand because i talk like that. Without filter. And people choose to harp on the small silly phrases he says. But missed his point entirely. He talks about trap bar not having a limit break and the instability of it. Its "crap" because its totally unsafe.. especially when you go on to heavier weights. I experienced it first hand myself this morning. Invested quite abit on my new trap bar and here i am wanting to sell it and looking at UA-cam because my knees are hurting. And i feel my wrists are in danger of getting sprained when i go up to 130kg, because of the instability. Straight bar is so much safer for me. Lol. I can't believe i sold my power bar for this.. and my home gym is only so big. I can only choose one bar its just a fact of life for me. And sadly.. even though there's many other exercises i can do with trap bar.. I will be selling it and buying a new powerbar because its taking up so much space as well as not allowing me to go up to the weight i desire.. my bad for not seeing rippetoe's video before this.. 😂
get back on that trap bar, but you might want to lower your expectations; start with sub-200 pound loads, and use it what it's intended for. As for the argument that the trap bar is unsafe, that is utter nonsense. It's also not unstable when used as a deadlift, and if you can't lift it, you can just let go, and not worry about wrenching out back or shoulders. Remember who created it and why, and it makes a lot of sense.
Trap bar deadlifts are safer, transfer over to developing explosive jumping movements, are ideal for carries, and can be taught easier. They’re not a squat. The carry over to conventional barbell strength is very high and you can close that gap quickly with training. They’re my favorite piece of equipment and Mark is just salty old and wrong
7:16 - “Maps and a bullock?” Come again?
MAPS Anabolic program
Maps and bollocks?
Underrated comment lol
Rippetoe will trash almost any training equipment/modality that doesn't benefit his bottom line.
To him, anything that doesn't involve a barbell being used in the exact way set out in the latest edition of Starting Strength is vastly inferior.
He's a dogmatic old fool & there are way better sources of training information out there for curious & conscientious trainees.
Adam: forcing the population to make a choice between A and B makes people miss out on the benefits of all options.
Also Adam: Before our program, Starting Strength was the best program for beginners.
Hahaha, wonder if he even realizes he did this :)
That's Sal...
⁵
"barbells or machines...they all have value"
The value of a machine is the amount you sucker out of the person you sell it to.
Tell that to Dexter Jackson. Machines are what allowed him to be competing well into middle age.
Machines are ight for some isolation movements and cables are fairly helpful
Said the DYELer.
For pro bodybuilders machines are essential.. Dorian Yates probably used machines more than free weights. Jay Cutler as well and he retired relatively injury free.
Some are very useful like the Nautilus Pullover, the Pendulum squat machine, etc.
@@BluTimber non-professional bodybuilding is silly though
Rip says the trap bar is dangerous, so you should stick to the deadlift, which is . . . safe? But he thinks you need to get special training to do a deadlift.
He thinks the weight will move in the saggital plane if it weighs, say, 400 pounds. I do not understand this critique.
I don't think it's wrong. But 400 pound weights don't usually move in any direction except straight down.
Research on the trap bar deadlift shows it activates muscles very similar to the deadlift.
that makes too much sense for the trap bar detractors to accept.
Any human only has so much recovery available to them. If that is the case why would any person waste time on a sub par piece of equipment such as the trap bar, even if it does have some positive.
One could actually use the same argument against the conventional deadlift. Why waste the recovery on the conventional deadlift when it doesn't yield much measurable difference and has a poor stimulus to fatigue ratio?
@@stevensmith4706 Because it is the best back exercise and heavy stimulus lift you could ever provide your body. It also teaches you to do hard things unlike the trap bar.
@@jamescollinge9082 so you’re solely comparing each exercise based on difficulty? Id read more EMG studies
@@ridsy9342 No.
That’s like saying you shouldn’t squat unless it’s ass to grass or vary form from ass to grass squats. They are the best for pure power and strength throughout the movement don’t ever do anything beside ass to grass. It depends on goals. Hack squats, half or 3/4 squats build enormous explosive, and jumping power. Research shows they are actually better for sprinting, jumping athletes. Basketball players benefit greatly from 3/4 to half squats and I’d push them towards doing more of them than full squats. I use to work them exclusive when playing competitive basketball. Started doing light lifting around 5th grade and was dunking by 7th grade at 5’10” by my senior year of high school I was 6’3” and had a 41 inch vertical. I could stand and dunk putting my arm all the way through the elbow in the rim. I could touch 13ft off my running jump and had a 10ft plus broad jump. I still did full squats every other week but worked primarily 3/4 squats. Goals, there is huge carry over depending on what you are trying to do with your lifts. The same goes for trap bar. A lot of lifters or athletes have knee injuries that make squating hard with heavy weight. ACL reconstruction being the main. Using trap bar like a squat allow you to load heavier with less pain. Then you can make the trap bar almost identical to conventional by going low bar and low hip. Close enough that unless you are in advanced power lifting competitions it won’t matter.