Most people probably have strong feelings about the deadlift one way or the other.
But it’s hard to say that there isn’t a deadlift variation that tickles your fancy. Maybe he prefers sumo wrestling instead of traditional reps, or likes working with snatch grips and kettlebells, trap bars, and if he misses the deadlift, I’d recommend checking it out again. increase.
Commonly considered a beginner’s exercise, the trap bar deadlift is more than just an educational tool. If you have access to equipment, getting back into your workout rotation has some surprising benefits. Here are the 5 big ones:
Benefits of the trap bar deadlift
It’s a great beginner move
Learning to deadlift properly difficultThe combination of hip hinge and hip extension moves seem harmless at first glance. Just bend over and pick things up, right?
Well, refining and understanding movement patterns in the first place is easier said than done. If you want to learn deadlifts but find barbells cumbersome, consider starting with trap bars instead.
The trap bar design allows you to: have a more upright torso, put your hands in a more natural position to lift off the ground, and make the most of your legsThese factors combine to make the trap bar deadlift apt to be an effective teaching tool for new gymgoers taking their first steps on their fitness journey.
provide legs When back stimulation
If you want your workout to be efficient, you should prioritize exercises that work multiple muscle groups at once—compound lifts, which are of great value.
All deadlifts fall into this category, but many pulls severely stress the posterior chain and dry out the legs (specifically the quadriceps).
Techniques Trap bar deadlift balances lifting demands between legs and backThis wider tension distribution not only helps you lift more weight, but it also ensures you’re working more of your lower body at once. This ensures that your base is covered during short (but intense) workouts.
good for sports performance
Whether rolling on the mat, running the track, or training for real-world scenarios, resistance training belongs to the exercise regime. Similarly, do lower body pulling exercises like trap bar deadlifts.
Any variation of the deadlift will work, but the trap bar offers some specific perks that are useful for sports and physical performance.
The stance and posture of the trap bar deadlift faithfully reflects the universal “athletic position.” — Your feet should be spread and stable, your toes should be mostly forward, your knees and hips should be slightly bent, and your upper back should be engaged.
This posture is just as important on the soccer field as it is when testing the vertical jump. Easy to learn how to pull the trap bar It allows you to do quality work without interrupting your sports practice time than its barbell-based cousin.
Provide new stimulation
For strength athletes like powerlifters (or those following a dedicated, pre-made program), it’s easy to feel chained to a barbell, and for good reason. Without it, you should enjoy working out (almost) all the time. Occasional novelty introductions a big part of that.
Despite their technical differences, the trap bar deadlift and the barbell deadlift are much more similar than different.This means If you want to spice up your workout, you can usually substitute them Without going back to the drawing board.
However, keep in mind that this may not be appropriate if you are training for certain sports, such as preparing for a powerlifting or weightlifting competition. Be careful not to adversely affect your goals.
Highly functional
“Functional fitness” is one of the most repeated buzzwords in the industry. While it shouldn’t be the sole guide in determining your approach to exercise, there are certainly benefits to seeing what you do in the weight room and beyond.
Lifting something off the ground may be the closest thing to universal human effort, but the barbell-based deadlift can’t exactly mimic how you pick up a box or grocery bag.
The handle of the trap bar deadlift is on the side, so Exercise is more in tune with how you align yourself to lift something in the real worldChances are, at some point, you were advised to “lift with your feet.” However your back. The trap bar deadlift should do just that.
How to do a trap bar deadlift
Bend over, pick things up, and put them down again. Repeat as necessary.
Seriously, the trap bar deadlift technique is deceptively complex. Easy to learn, but hard to master. If you want to get the most out of your exercises, you need to know how to perform reps with perfect technique.
Step 1 — Deal with Bars
Perform a trap bar deadlift from inside the Contraption. So your first step is to get in there. Place the trap frame on the floor (or load the plate) and go inside. Your feet should be about hip-width apart in the middle of the frame. The handles should be directly on the sides of your feet.
Coach Tips: If comfortable, keep your feet fully forward or slightly angled.
Step 2 — Set Posture
Once inside the frame, sink straight down with your arms relaxed at your sides until you can grab the handles. Your back should be nearly flat and your chest should be higher than your hips. You can bring your knees forward a little, but you don’t have to squat too deeply.
From there, take a belly breath to contract your core and tighten your spine. A firm grip on the handle and you’re good to go.
Coach Tips: The starting position of the trap bar pull should be similar to the position seen from the middle of the squat.
Step 3 — Push into the floor
Contrary to popular belief, the deadlift is a “pushing” exercise. Once you’ve established your posture and tightened your midline, start your rep by pressing straight down into the floor with your legs.
Place your hips under your shoulders, let your arms hang low, and push through the floor until you’re in a standing position with your shoulders relaxed.
Coach Tips: Do not shrug your shoulders or deliberately lean your hips forward as you lift. Please stand up as usual.
Step 4 – Reset
With the trap bar firmly in hand, you’re ready to move on to the next rep. If you want to induce extra eccentric tension, you can reverse the motion and bring the frame back to the floor the same way you lifted it.
However, the deadlift doesn’t have a mandatory descending part, so it also allows the frame to drop freely.
Coach Tips: Controlling your weight on the way down is more difficult than letting go and can limit how much you can lift.
Muscles Worked with the Trap Bar Deadlift
Deadlifts are sometimes considered the “King of All Exercises.”
One of the most beneficial and rewarding aspects of the deadlift is how much muscle tissue it works. Trap bar deadlifts literally challenge you from head to toe. However, these muscles play a major role in making magic happen.
gluteus maximus
The gluteal muscles perform most of the work in the trap bar deadlift. This exercise starts in a partially squat position, so the gluteus maximus contracts strongly to finish all reps.
It’s simple, but you can’t deadlift effectively without (or developing) strong glutes.
hamstrings
The upright position of the trap bar deadlift is actually less demanding on the hamstrings than the barbell deadlift. When Both knee joints are bent.
Hammies can be thought of as rubber bands that attach to both joints. With slack on both ends, there isn’t much to do. However, the hamstrings still contract to stabilize the knees and hips. Especially if the trap bar he slowly lowers the deadlift. Stability is as important as strength.
waist
The lumbar spine is a great teacher. It’s great to know if you’re doing your lower body exercises properly. The erector spinae muscles try to lock the spine in place during the lift, so they can withstand a very large load, but you don’t necessarily have to feel your hips on fire during a trap bar deadlift.
However, if you’re new to the move (or deadlifts in general), you can expect your muscles to be sore the next day. As long as it’s not severe pain, there’s nothing to worry about.
As always, if you have any questions or concerns about back pain during or after exercise, talk to your doctor.
quadriceps
Using a trap bar is one of the few ways to actually get your quads in the game while deadlifting. When lifting the barbell, your knees should not deviate from the track of the bar. This means you can’t bend it too much.
This limits the activity of the quadriceps. Especially with exercises such as leg stiffness and Romanian deadlifts.
However, pulling on the trap bar allows you to set more quad power.In fact, the quad is almost entirely involved in getting the frame off the ground. They’ll start the whole party and you’ll feel it right away.
abdominal and oblique muscles
Free weight compound exercises have some impact on your core. After all, the abdominal muscles and midsection have to contract strongly to allow fluid transfer of force.
If you have a weak link in the middle of your kinetic chain, you’ll quickly notice a power leak and the trap bar won’t move. This makes strong core activation a necessary aspect of the trap bar pull.
trap those profits
If you constantly walk past the trap bar frame on your way to the barbell, you may be hurting your barbell feel. When At the same time leave some profit on the table.
The trap bar deadlift isn’t just a good way to learn how to lift in the first place. From convenience to leg activation to sport transitions, there’s a reason most commercial gyms have at least one on the floor. Trap him into the frame giving him a second chance or maybe it’s time to spin for the first time.
Featured image: YAKOBCHUK VIACHESLAV / Shutterstock
