To see a true transformation in your body when working out, lifting heavy is a must. Deadlifts and trap bar deadlifts play a major role in changing muscle composition.
These two key exercises force your body to grow a strong base and core, giving you a platform for all other heavy lifting. Let’s dig into why these particular exercises are so important.
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Trap Bar vs. Barbell Deadlift: The Core Differences Explained
1. Muscles worked
So, to pin them against one another, the trap bar will probably take the category as far as the number of muscles worked. That is not to say that it works them all as hard, but that the sheer numbers are higher.
The trap bar spreads the weight more efficiently across the body by keeping the weights closer to the lifter rather than out in front. This is more of a natural lift, and your body will use more muscles in better symmetry.
2. The Grip
Grip position is a great way to change up the muscle groups affected by deadlifts. The grip is different from the position of grip, which we will deep dive into later in this article.
3. Weight Path
A weight path is a range of motion in which the actual weights travel during the exercise. For a barbell deadlift, as well as a trap bar deadlift, the weight path will be as vertical as possible. The weights may travel further from the ground, based on the exercise, but the weight path should remain the same.
4. Hip Mobility
Some exercises will require you to bend from your hips, and some will require you to bend from the waist. Hip mobility should be the main concern with a trap bar deadlift or a barbell deadlift because that is where most of the technique will stem from. Hip mobility will change based on the grip and desired muscle group that you are working. Hips will start pushed back and up; once you begin to lift, power your hips forward, generating maximum power.
What is a Trap Bar Deadlift?
Trap bar deadlifts look similar to a traditional squat. An athlete gets into the center of the bar, squats down and grabs the handles, then extends upward. The exercise was pioneered in the mid-1980s by a man named Al Gerald. The idea was that this alternative to traditional deadlifts would not aggravate old injuries.
What Are the Benefits of Deadlifting with a Trap Bar?
How Trap Bar Deadlift Correctly
The technique is one of those things that keeps athletes from meeting their goals as fast as they would like. You could trap bar deadlift until you were blue in the face, but it wouldn’t necessarily work very well unless you were doing it correctly.
To perform the left correctly, get into a deadlift style position with your feet and toe angle. Then, squat to grip the bar with your hips back and knees forward. This feels more like a squat but in a deadlift stance. Use your quads and legs to extend upward, but flex your core muscles to add stability. At the top of the lift, you could add a shoulder shrug before slowly ascending back to the floor.
What is a Barbell Deadlift?
Barbell deadlifts are for building overall strength. Lifting a heavy set of weights from the floor works all of your lower body and core, which are the foundation to the rest of your body. The better you become at deadlifting, the more weight you will be able to lift.
The lift was created by a circus weightlifter Hermann Goerner in the early 1800s. The name was in representation to lifting "dead weight," which had technically been around since the dawn of time.
What Are the Benefits of Deadlifting with a Barbell?
How to Barbell Deadlift Correctly
To complete a deadlift, you would stand with your feet about shoulder-width apart, adjacent to the barbell. You bend at your waist with your knees slightly bent, down to pick up the barbell. Then, lift the bar straight up using your core, legs, and lower back muscles.
Do not lock your knees when you do this. Go up slow and down slower for best results. Keep your chest and shoulders as far back as possible and drag the bar up, almost touching your shins on the way.
Other Deadlift Variations
People Also Ask (FAQs)
When should you not deadlift?
Do not deadlift if you are injured! Because it is a full-body style of exercise, any injury can be aggravated by a deadlift set.
Is it okay to do deadlifts every day?
You should never do the same set of exercises every day. Give your body a chance to heal and recover. If you can physically deadlift without pain two days in a row, you did not deadlift enough on the first day.
Do deadlifts help you lose belly fat?
Deadlifting will not burn your belly fat. It will convert that fat into some muscle, as long as you are dieting properly. Belly fat is more often a dieting issue rather than a lifting issue.
Which deadlift is best for your back?
The trap bar deadlift is the best for not injuring your back. It places more stress on other muscle groups and less on the lower back. Now, if you mean best as in best for building muscle in your back, the snatch-grip deadlift will be the best.
Why do powerlifters squat more than deadlift?
Powerlifters squat more than deadlift due to grip strength. Putting a ton of weight on your shoulders is generally easier than holding it in your hands. As far as working out and repetitions, you will find powerlifters deadlifting more often than you will see them squatting at the gym.
Overall, which bar setup is the best for deadlift? Well, that will depend on your personal goals.
In the battle of trap bar deadlift vs. barbell deadlift, weightlifters would overwhelmingly choose the traditional barbell deadlift. Barbell deadlifts only require an Olympic bar and plates. It does not require a special bar, which makes it more accessible for the average individual.