The Trap Bar deadlift is a great alternative to the barbell deadlift, especially for anyone who is new to deadlifting or has issues with their back.
Because your hands are positioned in a neutral position and to your sides rather than in front of your legs, this takes a lot of stress off the lumbar spine when lifting. For anyone that is new to learning how to deadlift, the trap bar is a far better option because it’s a lot less technical than the barbell DL. It’s easier to get into a good position with an upright torso and a flat back. The bar doesn’t scrape your shins, your knees come further forward and your hips can sit lower.
A couple of other benefits of using the trap bar are:
- you will hit your quads a lot more than using a barbell, while still engaging the glutes and hamstrings.
- you’re less likely to round in your mid-upper back or hyperextend as you lockout.
- your traps and shoulders will work a little harder
HOW TO TRAP BAR DEADLIFT
- Step inside the bar, with your feet in line with the weight sleeves.
- Squat down. For a more hip-dominant lift, push the hips further back. For a squattier, quad-dominant lift allow the knees to come further forward.
- Grip the handles tightly on either side.
- Retract your shoulders back and down.
- Brace the core and lift the weight, driving through your feet.
- Bing the hips forward and squeeze the glutes. Do not hyperextend the spine.