Exercise Spotlight - The Trap Bar Deadlift

The Trap Bar Deadlift is one of the best exercises around for strength and athletic development. This lift hits the hamstrings, quads, erectors and upper back. It is also great for grip strength and trap size (which is correlated with instant respect). Here is a short and sweet video demonstrating proper form for the trap bar deadlift:

If you need something to listen to on the way to work, this site also puts out regular fitness podcasts which are quite good.

I'll add that the most common mistake experienced lifters make when doing the trap bar deadlift is making the trap bar deadlift into a regular deadlift. It is typical to see more experienced lifters straighten the knees out early in the lift, effectively starting the movement with knee extension and finishing with hip extension. In a proper trap bar deadlift, the knees and hips should move fluidly and lock out at the same time.

Also, as with any deadlift, neutral spine is priority number one.

Reasons for using the Trap Bar Deadlift:

1. It works both the quads and posterior chain:

This one is a no brainer. A traditional deadlift involves little quad involvement, whereas the quads are a prime mover in the trap bar deadlift. This makes a true trap bar deadlift a "more athletic" pattern than a traditional deadlift because in both real life and on the field, the brain will select whatever motor pattern is most effective at completing the desired movement. Nearly all of the time, this results in the cooperation of joints rather than the isolation of joints in movement.

2. Less compressive spinal and shearing force

The trap bar deadlift is also a great movement because it significantly reduces the high levels of compressive and shear force imposed upon the lumbar spine during traditional deadlifts. Many lifters who have lumbar issues with deadlifting are able to trap bar deadlift pain free. Here's why:


In a simplified look at deadlifting mechanics, the longer the horizontal distance between the fulcrum (the point of rotation, in this case the pelvis/SI/L4&5 area) and where the force is being applied (in this case the bar), the more shearing force and compressive force endured by the lumbar spine.

In a traditional deadlift the moment arm is quite large, as shown in the picture below:



In a trap bar deadlift, the bar is beside the feet, which shortens the moment arm by bringing the hands closer to the hips. However, with a trap bar deadlift, the knees are able to travel forward more since the bar is not in the way, and the hips are able to slide much closer to the bar.

While not the greatest picture in the world, it should demonstrate how allowing the knees to flex more decreases the moment arm and ultimate reduces the amount of shearing and compressive force experienced by the spine.

Conclusion

I should note that I am by no means opposed to the traditional deadlift, especially if your anthropometry favors it. However, if you are not doing the trap bar deadlift, try it out. It is a great way to blast the legs and improve strength total body strength while minimizing spinal load.

R Phase Weekend #2; Maryland Personal Trainer

Just came back from the z-health R-Phase weekend #2 certification in Denver. I am officially R and I phase certified!


While we covered a lot of material over the 3 day course, the biggest impression I could not help but carry was how valuable it is to have someone look at your form. Even good movement patterns can degenerate over time. Injuries, stress, changes in load, and a host of other factors can all alter motor patterns. If left unchecked, these compensations will become the brain's preferred pathway for executing a certain movement, and that is no way to train. Practice makes permanent!

While there is no replacement for a good coach or trainer, a workout partner is a great start. If you do not have one now, make friends with someone at your gym. If you hate your gym, try looking on a local forum. Even if your friend does not follow your exact routine, being able to grab someone to check out your form, especially on more complex movements, is a great asset. Just make sure they know what they are looking for.

If you absolutely can not get a workout partner, video taping your form is another option. Digital cameras are cheap, and many cell phones have cameras on them. Just make sure you set up the angle of the camera right. For example, if you have a history of knee valgus (knees collapsing inward) during your squat, make sure the camera is directly in front of or behind you as you will not be able to clearly see knee valgus from a different angle.

While it is not quite the same as instant feedback, it is certainly a lot better than assuming your form is good. Watching how your form has changes from video to video can also promote motor learning. So, if you do not have a training partner, find one! And even if you are not very good at making friends, you can always buy a camera.