< View Blog

4 Benefits of The Trap Bar Deadlift Over Conventional Dead lifts

Aug 15, 2017

TRAP BAR DEAD LIFT BENEFITS AREHave you ever wondered what the benefits of the trap bar deadlift are?

I’m sure you’ve seen someone doing a trap bar deadlift at the gym and wondered why not just do regular dead lifts.

Or maybe you’re not sure what a trap bar looks like?

Some people might not have known what it was until they see it because people at the gym seldom use a trap bar.

You may find it sitting by itself, lonely on the gym floor or a guy trying it to be different.

In this article, we are going to cover 4 major benefits of the trap bar deadlift. We can also cover a little bit of history.

First of all, whether you’re deciding to do a trap bar deadlift or you’re already doing normal dead lifts make sure your back is protected.

If you’ve ever lifted really heavy and felt your lower back was feeling a little wonky afterwards then the best way to prevent any damage or future problems is to use a weight lifting belt.
best weightlifting belt for crossfit
We highly suggest our own weight belt:

The Dark Iron Fitness Genuine Leather Weightlifting Belt

Our weight belt is the highest reviewed and rated on Amazon so if you’re looking for a quality weight belt when doing heavy deadlifts then definitely check ours out.

Aside from that let’s continue on with the data and information about the benefits of trap bar deadlifts

The Muscles That Work With The Trap Bar Deadlift

The trap bar is fairly new to the muscle building scene.

It is understandable that some seasoned lifters might find the device as strange.  It has only been around since 1985.

Al Gerard, a lifter, invented the trap bar. He was looking for ways to perform the deadlift without agitating a lower back injury he had been dealing with.benefits of doing trap bar deadlifts

Part of the popularity of the deadlift is the fact that it works for so many major muscle groups at the same time.

Regardless if it’s conventional, sumo, or trap bar, all these styles work for many groups at the same time.

Making it a very effective exercise choice for those lifters looking for maximum gain with little time.

The trap bar deadlift on conventional and sumo work for the same muscle groups but the amount of work varies a little.

The trap bar works the glutes, the lower back, the quadriceps, the hamstrings, the trapezius, the abdominal muscles and the forearms (grip strength is very underappreciated).  While this list is very similar to traditional deadlifts it should be noted that trap bars deadlifts will stress the quads, the glutes, and the hamstrings just a little bit more than the traditional deadlift.

Why is that the case? The trap bar deadlifts allow the lifter to squat further down thereby creating more movement in the knee joint which requires more muscle recruitment from the legs during the lift.

Since the forward lean is essentially non-existent in the trap bar deadlift the amount of work the lower back and trapezius muscles need to contribute to the lift is less.

Benefits of the Trap Bar Deadlift

1. It’s easier on the back

Whether a lifter is doing conventional or sumo deadlifts, having the bar in front of the lifter puts unnecessary strain on the back.

This is why many avid dead lifters have bloody shins.

Lifters attempt to keep the bar as close to the body as possible to ease pressure on the back.

The trap bar allows the lifter to grip the bar from the sides and not from the front. The deadlift keeps the back free from unnecessary strain and possible injury.

2. It’s safer

This keeps along with the theme from our number one benefit.  The trap bar is just a safer exercise to perform when compared to other methods such as conventional and sumo deadlifts.

Keeping the center of gravity in line with the shoulders do wonders for ensuring that the only thing that is broken from deadlifting is records.

3. You can lift more weighttrap bar deadlifts vs normal dead lifts

According to biomechanical research listed the July 2011 issue of the Journal of Strength & Conditioning Research:

The Hexagonal Barbell Deadlift (a.k.a. Trap Bar Deadlifts) subjects were tested on how much weight they could lift using Straight (Conventional) Barbell vs Trap Bar Deadlifts.

The test showed that the Trap Bar Deadlift allowed the subjects to lift more overall weight than the Conventional Style. And as we all know the more weight we lift, the stronger we get.

4. Easier Learning Curve

Traditional deadlifts can be semi-awkward in the beginning. It is due to the position of the bar in relation to the center of gravity of the lifter.

Carefully try all the steps in order to reduce the chance of injury.

It may take some time for a lifter to master all the steps before he can progress safely in lifting heavy weights in a traditional way.

Conclusion For The Benefits of The Trap Bar Deadlift

The trap bar allows for lifters to master the movement quicker and easier due to the more natural style of the lift allowing lifters to progress faster in how much they can add to the bar over time.

The trap bar allows for lifters to master the movement quicker and easier due to the more natural style of the lift allowing lifters to progress faster in how much they can add to the bar over time.

Hopefully, these benefits will convince you to add some trap bar deadlifts to your routine.

And remember:

Make sure your back is protected if you’re going to be doing heavy deadlifts. If thing start feeling wonky after lifting heavy then get a weight belt before it’s too latedeadlift and squat lower back pain

Of course we’re going to shamelessly suggest our own weight belt:

The Dark Iron Fitness Genuine Leather Weightlifting Belt

So until next time I hope you enjoyed reading about the benefits of the trap bar dead lift

Stay tuned

(other resources worth mentioning in this article)