Trap Bar Deadlifts

The Benefits of Trap Bar Deadlifts With VBT

Written by Vitruve Team

31 March, 2022


Deadlifting is an incredible workout. It is as simple as picking up a huge amount of weight, putting it down, and then trying to go with the even bigger weight next time. This workout works your hamstrings, glutes, and low back, allowing you to get the most out of your athletic training program. On top of that, there are different types of deadlifts to suit different training programs. One of those types is trap bar deadlift.

What are Trap Bar Deadlifts?

This type of deadlift involves using a trap or hex bar instead of a conventional bar. This bar has a hexagonal shape with a handle on either side of the sleeve. To use this bar, the athlete has to stand inside the hexagon frame with weight loaded on both sleeves. They then have to hold the handles and lift the bar to perform deadlifts.

Both conventional and trap bar deadlifts share some similarities and differences. These exercises are similar in the sense that both train hip hinges and involve lifting the weight off the floor and putting it down.

Now, the difference between both types of deadlifts is the trap bar deadlifts make you conform into a squatter position compared to the conventional deadlifts. With trap bar deadlifts, you can train the following muscles:

  • Hamstrings
  • Glutes
  • Quadriceps
  • Erectors
  • Trapezius and back

In general, trap bar deadlifts train your quads more than other muscles. On the other hand, conventional deadlifts put more emphasis on your hamstrings, spinal erectors, and glutes. However, it is not to say that trap bar deadlifts are not a great way to train your glutes and hamstrings. This workout still gives a fair bit of movement to all the muscles you train with conventional deadlifts.

Top Reasons to Pick Trap Bar Deadlifts

Here is why coaches and athletes integrate trap bar deadlifts into a wide range of training programs.

1. Great Way to Start For Beginners

While all lifters can benefit from trap bar deadlifts, this workout is specifically beneficial for beginners looking to get a great start by increasing muscle growth and pulling strength. On top of that, this modality of deadlifts allows you to understand your hinge mechanics in the most ideal manner.

Trap bar deadlifts help beginners (and other lifters) with the following set of benefits.

Minimized Hyperextension

One of the problems athletes commonly encounter with conventional or sumo deadlifts is hyperextension or overpulling. This problem is mainly due to the inability to use the deadlift bar as a counterbalance. Trap bar deadlifts prevent this pitfall for you, allowing you to learn how to stay active with loads in your hands.

Shorter Range of Motion

Most trap bars come with raised handles, which allow you to shorten the range of motion by reducing the flexion degree at the knees and hips. As a result, you will be able to assume a flatter back with these bars than with conventional bars. Athletes and coaches around the globe use trap bar deadlifts to increase back and hip strength.

Reduce Strain on the Lower Back

Beginners will not want to end up with a strained lower back during the initial few days of deadlifting. Indeed, the risk of strain on the lower back is higher with conventional deadlifting in beginners. On the other hand, trap bar deadlifts do not cause much strain on your low back.

2. More Widespread Applications

Due to their numerous advantages, trap bar deadlifts have found their application in different sports. Here is a quick overview of those sports.

Olympic Weightlifting

Olympic weightlifters usually have to perform clean pull/clean deadlift, a specific movement that brings the athlete into a more upright position. At this point, training with trap bar deadlifts can be more beneficial as it increases back and leg strength while minimizing the stress on the back.

Powerlifting and Strongman

Although powerlifting typically involves conventional deadlifts, coaches and athletes are now inducting trap bar deadlifts with reduce strain on the back. Strongman athletes can also use this deadlift modality to improve general strength.

3. Lower Risk of Injury

Although the risk of injury cannot be eliminated from any kind of sport, using a trap bar reduces this risk from deadlifts significantly. Trap bar deadlifts are usually considered safer for taller or beginner athletes as they required a shorter range of motion and lumber stress.

4. Diversified Pulling Strength

Sometimes, diversifying your deadlifts can help you get extra strength. A lot of changes tend to happen in your position and technique when you switch from conventional to trap bar deadlifting. As a result, you may be able to train different muscles. Not only will this increase your muscle growth but it will also help prevent injuries.

how to get faster

Using VBT with Trap Bar Deadlifts

The recent era of fitness training involves speed with strength and endurance. While athletes have been working their muscles and increasing their power until recently, experts have identified the way to induct speed into the process. That’s where the VBT (Velocity Based Training) comes in. This training modality is defined as the practice in which an athlete lifts a specific amount of weight at a greater speed before fatigue comes into play.

Like other types of training, deadlifting has also been an area of interest for fitness trainers. Having that said, combining conventional deadlifting and VBT can prove counterproductive if the athlete is ill-trained to use handle a loaded barbell with speed. This increases the risk of injury, and the movement itself is hard to stick by.

On the other hand, a trap bar can help speed up your deadlifts without getting injured. Hence, you will be able to meet the training velocity requirements most effectively.

In the end, using a VBT measuring device can go a long way toward achieving your speed goals with fitness training. The fact of the matter is going with speed without monitoring puts you at the risk of getting injured. Therefore, setting a device like Vitruve in place can help you track your performance in the most ideal way.

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Sports Science Degree. Crossfit trainer, in love with weightlifting and digital marketing



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