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Trap Bar DL Vs Conventional DL

Discussion in 'Strength & Conditioning Discussion' started by gazhatton, Aug 15, 2010.

  1. gazhatton

    gazhatton White Belt

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    Just wondered if anyone smarter than me can tell me the pros and cons for using a trap bar over a conventional olympic bar on deadlifts?

    Got one in my gym and ive used it quite a lot, i seem to be able to lift more (around 30kg on average) with it. Its a big one that weighs 38kgs and is easier to load/unload weights onto as it flips onto a built in stand.

    Was wondering if there was any reasons not to use it over an oly bar or maybe just alternate using the 2!
     
  2. Klotz

    Klotz Shalom

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    Trab bar deadlifts put more focus on the quads, regular deadlifts put more on the posterior chain. If you're squatting and trap bar deadlifting but not regular deadlifting, you might be missing out.
     
  3. Oblivian

    Oblivian Aging Platinum Member

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    Don't the handles of a trap bar sit higher than a regular bar, thus a shorter range of motion? I would think that would help explain why you are able to do more weight.
     
  4. SocraticMethod

    SocraticMethod Kingmaker

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    Oblivian: Yes the handles are higher and limits the ROM. You can flip it over, so the handles aren't as high, though.

    I used it while I was working out some flexibility issues that limited my ability to DL with correct form. As others said, don't just drop DLs entirely in favor of TB deads.
     
  5. KILL KILL

    KILL KILL Gold Belt

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    Trap bar is easier it seems. I feel that the placement of the handle on the side instead of gripping a bar in front of you is a little easier on the back and puts more emphasis on the quads and hips. Just my observation
     
  6. Sock Puppet

    Sock Puppet So it goes. Banned

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    i always wondered what the practical use of that bar was. i only used it a couple of times because the straight bar was being used.

    i think ill include it every other deadlift day. appreciate the info.
     
  7. BoxingFan123

    BoxingFan123 Purple Belt

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    The trap bar is more of a supplement/accessory for the squat than the DL
     
  8. Tosa

    Tosa Red Belt

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    The biomechanics of a trap bar DL more closely resemble a squat than a conventional deadlift, except with a more limited range of motion. You can extend the ROM be flipping the trap bar over and/or standing on mats/plates...in which case the exercise is similar to a squat with the weight held in the hands, and done from a dead stop.
     
  9. Urban

    Urban Savage Mystic

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    Extended use of trap bar deads as a primary lift will result in the growth of a vagina.
     
  10. Indivdude

    Indivdude Blue Belt

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    So if women use it... :eek:
     
  11. gazhatton

    gazhatton White Belt

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    Thanks for the info (especially the revelation that I could be sprouting a mangina!) There are 2 handle heights on it one is at a level with the weights and one is about 8 inches higher up limiting ROM. I use the lower handles but I defo agree that it uses your quads more. I think i'll use it as more of an addition than the norm.
     
  12. Lug's Spear

    Lug's Spear Green Belt

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    Exactly.
     
  13. rckvl

    rckvl Blue Belt

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    This.
    And this.
     
  14. miaou

    miaou barely keeping it together

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    This.

    And this.

    And this.
     
  15. rckvl

    rckvl Blue Belt

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    I felt that it was a significant contribution to the thread :D
     
  16. Urban

    Urban Savage Mystic

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    Fixed
     
  17. miaou

    miaou barely keeping it together

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    What was that? I'm sorry I couldn't hear you well, my connection was breaking up.
     
  18. Urban

    Urban Savage Mystic

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    Never mind, it wasn't important.
     
  19. miaou

    miaou barely keeping it together

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    Ok then. Later broski!
     
  20. gspieler

    gspieler Red Belt

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    I've been doin tb deads for a couple of months now. There is def more quad activation. That bein said, I feel the same amount of soreness(maybe even slightly more) in my traps and rhomboids from tb deads vs oly. It is a more biomechanically correct lift that effectively builds whole-body strength. No reason to give up olys though;maybe work a progression. The extra quad activation nowhere near compares to the squat. I would never sub these for squats(except maybe standing on a box goin down past parelell similar to a dumbell squat).
     

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