Injured my lower back twice with conventional. Moved to trap bar and never looked back. Best deadlift variation as far as I'm concerned.
@jefffrancis10324 жыл бұрын
SWIFTzTrigger fax bro . U get the same workout without the risk of injury. Idk why more people don’t do it
@CU084 жыл бұрын
... I have an SI joint dysfunction. Tweak my SI joint every so often ... it sucks. Few months ago I felt it getting tight so I switched to trap bar for a session. Boom. Tweaked it again. I'm not saying it caused the injury, likely would have happened with a conventional BB deadlift too ... I'm just saying it's not the end all to remaining injury free. It does have more room for error, I'll give it that.
@SWIFTzTrigger4 жыл бұрын
@@CU08 High or low handles?
@CU084 жыл бұрын
@@SWIFTzTrigger ... low handles. The gym I go to has the Rogue TB-1, which only has one set of handles.
@UltraSrbina4 жыл бұрын
Sumo for me.Much better variant for me. Never tried trap bar, but I will
@SweatyWalrus4 жыл бұрын
My legs. My back. My barbell AND my trap.
@coolbeans61484 жыл бұрын
Lol
@sosuapimp84494 жыл бұрын
Ive heard that song before!!!
@barbellcrazy48524 жыл бұрын
SweatyWalrus “That’s right. Lift it good. Lift this weight, just like ya should.” 😂😂😂😂
@Kmodal4 жыл бұрын
@Alambusha Shukla Khia - My Neck, My Back
@ROBERT-ml7ml4 жыл бұрын
ewwww you guys are old
@CsaVage904 жыл бұрын
As a lifter with cerebral palsy, trap bar deadlifts are a great replacement for the back squat.
@CsaVage904 жыл бұрын
Natty Fatty Powerlifting I have been programming it for about a year
@ilandi15044 жыл бұрын
I find it interesting that it's a good replacement for the back squat. My knees have been very sensitive these last few weeks and I injured my shoulder. I absolutely love to back squat but it's not an option now. Can you tell me if the strain on the knees are less with the trap bar?
@CsaVage904 жыл бұрын
Lallie ART You’d have to try it out. I’ve never felt knee pain while using it. Keep in mind to squat low and keep the chest up to target the leg more. Start light and build the volume to see what affect it’ll have on your knees. If it hurts, don’t do it.
@BullsStrength4 жыл бұрын
@@ilandi1504 The most stress to your connective tissue occurs at the beginning of the concentric portion of the squat, in other words, as you come out of the hole. The trap bar deadlift (and any other form of deadlift) isn't going to have that effect since the starting position is technically at the bottom of the squat, there's no slingshot effect on your joints. Also the range of motion is about half of what you'd be doing with a parallel squat. If I ever have knee pain, I typically replace my below parallel squats with slightly above parallel box squats. That way I can safely pause with the weight and get everything tightened up before coming out of the hole. Tempo squats and Anderson squats work too, but nothing beats the trap bar deadlift when it comes to lowering stress on your knees and lower back. The key is that you are in the middle of the center of gravity instead of being in front of it or behind it, so there is equal stress between your anterior and posterior.
@ilandi15044 жыл бұрын
@@BullsStrength thanks for the info, I really appreciate it.
@AlanThrall4 жыл бұрын
sorry for all the Rippetoe jokes. His voice seems to follow me wherever I go.
@cianqf11614 жыл бұрын
hip drave
@blasteatkill4 жыл бұрын
Alan Thrall you’re not sorry
@mkl14644 жыл бұрын
Can someone explain to me how Alan went from a starting strength coach to making fun of Rippetoe?
@tonyd71854 жыл бұрын
Is that like the old thing of Rick Rolling - where you'd have a video and despite title and content, they'd add a Rick Astley song into it?
@joshuaworsham1204 жыл бұрын
I just wanted to say something about Barbell Medicine To be fair, you have to have a very high IQ to understand Barbell Medicine Templates. The progression is extremely subtle, and without a solid grasp of theoretical physics most of the supplemental work will go over a typical lifter’s head. There's also Jordan’s hasidic outlook, which is deftly woven into his periodisation, his personal philosophy draws heavily from Mark Rippetoe’s literature, for instance. The fans understand this stuff; they have the intellectual capacity to truly appreciate the depths of these spreadsheets, to realise that they're not just going to add pounds to your total - they say something deep about LIFE. As a consequence people who dislike Barbell Medicine truly ARE idiots- of course they wouldn't appreciate, for instance, the humour in Austin’s existential catchphrase "The Bridge is a program for post novices entering the intermediate phase" which itself is a cryptic reference to Turgenev's Russian epic Biopsychosocial Nuance and Sons. I'm smirking right now just imagining one of those addlepated simpletons scratching their heads in confusion as their genius strength programming unfolds itself on their spreadsheet viewers.. What fools.. how I pity them. 😂 And yes, by the way, i DO have a Barbell Medicine tattoo. And no, you cannot see it. It's for the ladies' eyes only- and even then they have to demonstrate that their best 1RM is within 1RPE of my own (preferably lower) beforehand.
@theswede54024 жыл бұрын
One of the most underrated Quad builders of all time. This exercise has been a staple on my leg days ever since i found out about it.
@mexicanwarrior123453 жыл бұрын
Question how is it a quad builder if it's so far away from a squat?
@magnus2633 жыл бұрын
@@mexicanwarrior12345 trap Bar is used for squat and deadlift
@rickalan2592 жыл бұрын
I must say, my man, that if it’s doing that much for your quads I think you’re doing it wrong. It should be more glutes and hamstrings.
@theswede54022 жыл бұрын
@@rickalan259 No this is an excellent tool for Quads and how can an exercise do "too much" for a muscle you specifically want to hit haha, thats the whole point. Just look at the late legendary John Meadows how well he used this for quads and thanks to him i started doing this in the first place.
@FrealGent2 жыл бұрын
Put blocks or a plate under your feet so you start from an elevated position. Squat ROM doesn’t always have to be ass to grass
@mattcave91594 жыл бұрын
Loved this video, Alan. I’ve switched to the trap bar DL for a while now, for 3 key reasons: 1. I’m not a competitive powerlifter/strongman, so there’s nothing saying the deadlift must be with a barbell. 2. The US sprint team found that the lift with the greatest correlation to their team members’ sprint times (of course, correlation =/= causation, but it was certainly of great interest to them) was the trap bar DL. As a sprinter, this was also of interest to me! 3. I have suffered a couple of lower back injuries with the barbell DL in the past. At the end of the day, I’m just lifting to stay in shape and because I enjoy it. Being injured doesn’t fit that criteria! As the trap bar DL is a little more forgiving, why not make the switch?
@jjwp-ql5rv4 жыл бұрын
This is the issue with a lot of people these days. They think if people go to gym, but they're not a mass monster, or on the other hand, completely ripped, it's like we're wasting our time. Enjoying it is a goal, too. I lift, because if I didn't, I'd be a fatty and I enjoy lifting. No interest in competitions etc, no interest in what people think about my lifting. I just enjoy it and it keeps me in shape.
@pcoder94744 жыл бұрын
a NFL speed coach found the same correlation between speed and Trap Bar DL. his name is Ryan Flaherty
@mattcave91594 жыл бұрын
Kang Rookie Correct, but...he was actually the USTAF coach I was referring to. He was the men’s sprint coach when he found this 👍
@aliendroneservices66214 жыл бұрын
Just put on a few weight vests and squat low and stay low. Your quads will burn, if you do it right.
@maciek81594 жыл бұрын
That sounds stupid? Why would you strap on vest and squat when you can just do a normal squat with a barbell
@james.bracken4 жыл бұрын
I'm a trap bar guy since I'm focusing on ice hockey and not powerlifting anymore. Easier to get explosive without getting caught up in the form and feel more benefit than going sumo.
@VictorLeucos4 жыл бұрын
The trap bar is also awesome for farmer's walks OHP and RDL's ! Feels like dumbbell but with the load capacity of a Barbell. Very versatile tool to have in a home gym !
@DiamorphineDeath4 жыл бұрын
Trap bar overhead press is beyond rad. People look at you like you’ve got something wrong with you, but the gains brah 🤷🏻♂️
@VictorLeucos4 жыл бұрын
@Etienne Mazellier If you can find a way to set it up in a safe way it's awesome. Feels like a cross between DB and BTN Press but without the stress on the joints. Plus you don't have to rock your head back at the start. I personnalities feel it really hard in my traps and lateral delts. (Obviously anterior head too). Try it mate ! Many strongmen love it as a overhead assistance lift.
@Ceen3284 жыл бұрын
@@VictorLeucos try an ez-bar for OHP instead. gives you room for your head and has a better position for your joints than a BB.
@VictorLeucos4 жыл бұрын
@@Ceen328 Oh don't get me wrong I love barbell OHP! I've never seen people use the EZ bar as you cannot rack it most of the time but might be good for people who lack wrist or shoulder mobility !
@DiamorphineDeath4 жыл бұрын
I like the neutral pressing position the trap bar gives you, theyre very awkward to set up considering most trap/hex bar's have very shortened collars and barely fit inside the pins on a squat rack, makes it very precarious but at the same time, I love the neutral pressing position, so I put up with it. Haven't tried the ez bar as the one's at my gym are too tiny, but I would love to try it.
@kayo50114 жыл бұрын
The intro is gold
@its_james_fitness4 жыл бұрын
2:11 I can appreciate that Rip impersonation
@im_reyz87804 жыл бұрын
lol that was so funny xD
@stevenvejil29544 жыл бұрын
The costume, leaning on something, the snort🤣
@marcellocapone4925Ай бұрын
I just got one and it's incredible. Squats/deadlifts, flat bench press, shoulder press, shrugs, calf raises and inverted rows all feel so good with it.
@KongWint4 жыл бұрын
“This is a wrench” was classic.
@Drummerbrah164 жыл бұрын
Conventional dead-lifting aggravated my lower back and gave me a few months of intense sciatic pain. Ever since then I haven't returned to conventional and purchased a trap or hexbar. This could be a personal thing for me, but the trap bar treats my back so well and I'm glad to have one in my arsenal!
@Looking-great2 ай бұрын
No it's well known that these put less pressure on your lower back. As someone who had 2 bulging disks this bar is the best. ❤
@cristhopersanchez21853 жыл бұрын
Never has one video solely convinced me to try something new, I was left without a single question. This is top notch. 👌
@BullsStrength4 жыл бұрын
I personally prefer the trapbar deadlift over the barbell, especially since powerlifting is off my radar for the time being. Everything about it feels better and more natural to me, although barbell deadlifts are still fun every now and then.
@BullsStrength3 жыл бұрын
@Billy Cain That's just about all you need to focus on for a two day regimen. I'm currently running a 4 day split centered on: Trapbar deadlift, Bench, Overhead Press, and long distance biking. It's basically my "retirement" program.
@Adityarm.08 Жыл бұрын
@@BullsStrength I'm doing something similar with pull-up variants added for upper back.
@ljfran23834 жыл бұрын
You posted this literally simultaneously to me searching for trap bar deadlift resources for the new Army ACFT. What a coincidence. Amazing channel!
@brenmangood4 жыл бұрын
No sissy handles for ACFT.
@RareAries3234 жыл бұрын
It's not coincidence you and Alan were in line with the lifting multiverse simultaneously
@ljfran23834 жыл бұрын
@@brenmangood gotta be careful with the handles upside down, one of my soldiers smashed his foot yesterday
@jlouis914 жыл бұрын
@@ljfran2383 Thats impressive.
@alexwilliams55874 жыл бұрын
Still waiting on the how to poop in the woods vid
@synthesizerneil4 жыл бұрын
Andrew Skurka is probably the best source for that
@bmstylee4 жыл бұрын
Ass to grass sir!
@RobG0014 жыл бұрын
Find a grizzly bear, scare the crap out of it, then as you are running for your life, you will find that pooping in the wood come naturally :)
@iancardenas-spanishbutcomp40744 жыл бұрын
I second this
@neilj82244 жыл бұрын
back against a tree, paused squat - relax
@lungsup4 жыл бұрын
I only tb deadlifted for almost a year. In a labour job I found i could go heavy more often but not feel destroyed at work. I went to a deadlift party after about 8 months where we used barbells and I hit a straight bar pr. So don't worry about it. Use everything you can to stay in the game.
@SerbianMenace4 жыл бұрын
I personally use the trap bar for my deadlifts, but it's more due to my back. I have moderate scoliosis (double curvature) so my back doesn't quite bend how it's supposed to. Trap bar has been a great tool combined with conventional back squats over the years to work legs without becoming a human accordion.
@jonlanier_4 жыл бұрын
After watching, Robert Oberst, do an interview about the front end dead lift vs. trap bar. I'm going to just trap bar from now on. I'm 56 yrs and just had a hip replacement. I am not competing in deadlift and can build just as much muscle with a trap without the high risk of the front end dead lift. I appreciate the techniques shown here!
@S73204 жыл бұрын
I love trap bar lifts! I like how it saves my low back.
@jamescolbert13 жыл бұрын
I love the trap bar dl. It's easier on my lower back, it seems more natural for my form because my knees aren't in the way, and it's not very popular at my gym so it's almost always available when I want to use it, unlike the squat racks. I've also started adding a nice shrug at the top of the lift because I'm a glutton for punishment and life is short. Cool video bro, play it again...
@Token_Black_Guy2 жыл бұрын
I've started shrugging my my deadlift
@adamj2683 Жыл бұрын
I've read you can really fuck up your body with shrugging that much weight.
@forced2confess2974 жыл бұрын
I bought one of these a few months ago and it's become one of my favorite moves, there's actually a lot you can do with it
@Amin_2k Жыл бұрын
Did trap bar deadlifts for the first time today after years of traditional deadlifts, and i was so pleasantely surprised that i might substitute it for the barbell deadlift completely. I have a hard time keeping a straight back when doing barbell deadlifts, but with the trap bar it felt so much more natural to me.
@andyward84303 жыл бұрын
I have nagging knee, lower back and shoulder problems. Due to this I avoided exercises like deadlifts and squats for years. I finally used a trap bar to ease back into deadlifts a while back. It really helped my hip mobility and I’ve been able to start doing regular deadlifts and squats again. I’m definitely breathing harder at the end of a trap bar set than I am after regular deadlift.
@Fairway-Fitness4 жыл бұрын
"Driving through the floor" is one of my favorite cue to use with clients. Big difference maker. Great video!
@THIS---GUY3 жыл бұрын
100%
@Saku194 жыл бұрын
I really appreciate you making a video about the trap bar deadlift, especially since the Army is making me do them...
@oepolish4 жыл бұрын
Let's face it. If the trap bar was invented when the barbell was invented, it'd be the preferred method of deadlifting. It's more comfortable and more natural feeling than a straight bar. Straight bar lifts have a longer history than the trap bar, a simple Google search shows that. The modern straight bar dates back to 1928 and was invented by Kasper Berg and used in the Olympics that same year. The trap bar was invented in the mid 1980's by Al Gerard as a way to improve deadlifting without aggravating or causing injuries. He himself was a powerlifter plagued by lower back problems. Straight bar lifts are usually preferred not because they are "better" but because they have been around longer. Another study shows that deadlift max numbers are about the same. I've done both and can say with my own experience that is true.
@kenbrandon45544 жыл бұрын
Yeah but will a trap bar build you a juicy back, na m8
@ClickClack_Bam4 жыл бұрын
@@kenbrandon4554 My traps exploded from doing trap bar deads lol. I feel a pull in my traps far greater than straight bar deads. The Ironmind neck harness and trap bar deads blew my traps and neck up like crazy. As far as back I do back day with my back being my best body part. Who cares if you miss a little back doing these instead? That's what back day is for.
@joeschmo26934 жыл бұрын
@RyanORourkelol That's not an argument against the trap bar.
@mercutioescalus67824 жыл бұрын
RyanORourkelol that’s still not an argument. Make a valid argument against the trap bar
@rickywagner69904 жыл бұрын
James Leach bob people’s was doing trap bar dead’s and created it before anyone.
@thegeth42933 жыл бұрын
im 6'4", with fairly poor mobility, and getting down to a straight bar is a harrowing journey in itself, trap bar all the way
@Podders19912 жыл бұрын
I’ve injured my back twice now doing conventional - looking forward to trying the trap bar. Great video
@Absurdword3 жыл бұрын
This video is top quality. One watch and had my first killer workout with trap bar DLs. I've had lower pain back since before I started lifting (was an obese teenager) and even if I did my best to 100% my form on barbell DLs I always felt on the verge of slipping a disc. This pressure/discomfort completely disappears on the trap bar and I actually feel it in my back muscles and traps way more than I ever did with conventional. Never going back.
@ChadWilson4 жыл бұрын
I love the trap bar; I prefer the neutral grip position. And since I am not a competition lifter, I am quite happy with the results. I end up lifting from 140 lbs to 370 lbs for a total of 55 to 60 reps once a week. My back and legs have never felt better. Also, at the lower weights, I can mix in some farmer carries and shoulder shrugs with the trap bar.
@Uolverino70364 жыл бұрын
But Allan, what about the "moOvEmenT On tHe SaGiTal plaAane?"
@tjcogger19744 жыл бұрын
Lol
@TheLouisianan4 жыл бұрын
It's so fun watching his viewership plummet each time he has a personal problem with someone. I've found some of the best lifting advice from all of his former disciples (Justin Lascek, Thrall, BBM crew).
@mattiemudblood45404 жыл бұрын
I ran trap bardeadlift for my entire offseason before my meet prep leading into my August meet. Walked away with a 40 lb PR at 738. I think its great for off season work because 1) its less taxing on your back, so frequency can be higher and 2) it reeeeally helps with initial leg drive off the floor
@basysdnb80374 жыл бұрын
How often were you doing both?? Could you get away with mainly training on a trap bar and get your regular max up??
@mattiemudblood45404 жыл бұрын
@@basysdnb8037 I was doing trap bar once a week followed with rdls on a second day. For months. And my deadlift max increased. If you are squatting with efficient volume, and deadlifting with the trap bar with efficient volume, it will increase strength. I wouldn't run it all year if your goal is to increase your straight bar deadlift. But a macrocycle or two a year could definitely be beneficial imo
@basysdnb80374 жыл бұрын
@@mattiemudblood4540 I may have to try that
@jeffd65274 жыл бұрын
Lots of great info! I’ve been using the trap bar instead of a barbell for the last 6 months for the sole purpose of reducing my risk of injury. I love this thing.
@JosephRobinson-w4f6 күн бұрын
Been doing upper body for 2 and a half years. Just started doing legs and deadlift a month ago. Got excited cause I hit 405 this morning with the trap bar sissy handles. Thanks for deflating my ego.
@chucksenhowzen97404 жыл бұрын
Classy Alan sipping his apple cider vinegar neat...
@coopaloop7272724 жыл бұрын
Hi Allan, been following for a while now. After I read Greg nuckols article on the TB Deadlift and why it may actually might be the best form of deadlifting if you're not confined to powerlifting, i made the switch. Honestly, I've seen nothing but gains each week for the past 2 years. Overloads the traps/upperback/quads etc and carries over to the presses. It's safer on back and can't tear a bicep. Takes away from spinal erectors a little, but not much since my squat increases with it and I get erectors strong from that as well. My conventional has also increased drastically. Just messing around the other day after my working TB deadlift sets(on the "sissy" handles) , I pulled 315x17. It will still make you strong and is much safer. Like Greg says, people think dogmatic ally, but it's a great exercise.
@lIlIllIlIllIlllIllIIIIIIIIIlII4 жыл бұрын
coopaloop727272 wish my commercial gym had a trapbar
@lolfirepoisonftl4 жыл бұрын
Right on man. I've made the switch as well and I've been enjoying the gains and my lower back isn't taking a beating anymore. Been going heavy with these with the higher handles on one workout then doing RDLs for higher reps on another day. Definitely a great exercise.
@coopaloop7272724 жыл бұрын
@@lolfirepoisonftl The 1st time i tried TB I maxed out @475lbs for 1. At that time I could pull 405lbs conventional for 5x5. A year later I hit 650lbs for 1, my squat went up as well as conventional. Now my working sets are 580lbs 4x4 and I'm getting close to 700lbs 1rm. They work. Coopaloop1986 insta.
@cliffonator11114 жыл бұрын
coopaloop727272 won’t it fatigue your quads when it’s squat time, also what’s hitting your hamstrings now?
@coopaloop7272724 жыл бұрын
@@cliffonator1111 I do hipthrusts on my deadlift/back day. 570lbs for 5x5. I squat/legpress/Goodmorning on another day. My work schedule switches from nights to days and it's 14 hour shifts. I made my own routine to fit that. I don't squat and deadlift twice a week, but I do hit those same muscle groups twice a week. Is it the best program and am I elite level? No. However, it's worked pretty well for me for the last few years. Point is, the trapbar is a different exercise that offers great gains. I encourage you to read this article by Greg nuckols www.strongerbyscience.com/trap-bar-deadlifts/.
@danielhdz92434 жыл бұрын
OMG! I fell in love once i saw the heavy metal banners! Death and Sabaton!!! Definitely will sub
@greglnuckols4 жыл бұрын
Thanks for the shout out, Alan!
@brenmangood4 жыл бұрын
Thank you for the video!!! The US Army is doing these as part of the new 6 event ACFT. Trap bar always feels more like a squat to me. Good to know you can still make it feel like a regular deadlift too.
@daniellegler40114 жыл бұрын
Squat without the balancing act, lol.
@deanwaller8283 Жыл бұрын
Because it's a squat ,a squat is a movement pattern,it has nothing to do with where you hold the weight😊
@rad_lad_27155 ай бұрын
@@deanwaller8283did you watch the video? The trap bar deadlift is more of a hinge when performed correctly
@Int3x0r3 жыл бұрын
For my home gym I have a trap bar and I use it for deadlifts all the time. Of course on the low bar handles (not the sissy :) ). It feels more quad and glute dominant for me, with a lot less strain on the lower back. As it is in my garage, with a cellar underneath, I'm forced to lower the weight gently (that's not easy on your 1 or 2 rep max). Lowering gently with a conventional deadlift is just way to hard on my lower back. Ps: I'm 40 and lifting since my early 20's.
@deanwaller8283 Жыл бұрын
That's because it's a quad dominant movement,despite what's being claimed in this video
@jonathanbennett65044 жыл бұрын
As always a helpful unbiased video. I have a shoulder injury that causes me to fail when doing heavy DL because my form goes to crap. I have been ridiculed by my buddies for using the trap bar which has left me in a moral quandary full of loathing and self doubt. Thanks to your video I feel like a human again. Thanks! Your videos on squat form have helped improve my squat routine as well which has help me add 50lbs to my high bar 1RM.
@Tvrnip664 жыл бұрын
DO NOT MOVE THE TRAP BAR
@tatisoap4 жыл бұрын
Love the video. I do both conventional and trap bar deadlifts and find that I can lift heavier with the trap bar than bar bell. Also, the grip is easier with the trap bar. I can't do the alternate hand grip with the bar bell (I get all uneven in my stance) so I have to use straps above a certain weight. But with the trap bar, I don't have to use straps. Because of the grip on the trap bar, it doesn't roll out of your hands. Bonus!!!
@5150serg4 жыл бұрын
So many awesome flags...Death, Metallica, Sepultura, Slayer, Testament...I wanna work out there...subscribed.
@krysium5 ай бұрын
Thanks! I’m 52 and getting back into lifting w my HS sons, nothing major just getting in better shape for my age The hex bar fits in our small home gym better and lets me align my back and knees more easily. If I pull something my body will feel it for days I lost years of gym time finishing the PhD and then raising 4 young kids, I’m glad to start some light lifting again
@mactimo3334 жыл бұрын
thank you for finally addressing this lift, long overdue
@L17Music5944 жыл бұрын
I love the trap bar. I had a hip surgery half a year ago and my hamstring mobility is really bad now, which leads me to being too far in front of the bar when conventional deadlifting. The Trap bar is the perfect compromise
@camcordervisuals4 жыл бұрын
I knew I wasn't crazy for thinking the Trap Bar Deadlift was a good exercise
@darkgrandpriest16453 жыл бұрын
I always knew except my 24 hr didn’t have it till recently. I never did deadlifts or squats cause I got bad back and I hurt my knees too. But still don’t skip leg day with these babies. Great for deadlifts, works legs and power of the floor for athletes and keeps ur back safe since the weight is distributed evenly. This is my bread and butter for lowers body.
@magaiver8894 жыл бұрын
Thanks Allan, following you since 2014-2015, you taught me a lot on my beggining journey of strength training and i'll always be thankful to you for that. Awesome job on your YT Channel! Shout out to Brazil!
@Neofolis4 жыл бұрын
For me the trap bar deadlift is a useful psychological tool. Whenever I am trying to pull a deadlift PR of any kind, most often during normal training something like a new 5RM, I am a little nervous about whether or not I will get it. Because the trap bar deadlift is easier and I can load about 10% more weight, I will alternate when I'm in a strength gain phase between conventional and trap bar. What this means is that having reached my new conventional deadlift 5RM, I then switch to trap bar deadlift and pull about 10% more, then I go back to conventional in the next workout and increase the weight by 5kg/11lbs and I am more confident about moving the weight, because I have already moved heavier with another variation. Whether or not doing the trap bar deadlifts are helping physically or not, I can't be 100% sure, although it would at least give me some feel for the heavier weight, but it definitely helps mentally with my approach to conventional.
@TexicanMr4 жыл бұрын
I have a trapbar at home for the occasional quick workout: pullups, dips and trapbar deadlifts.
@huebothedog6654 жыл бұрын
How are trap bar deadlifts quicker than barbell deadlifts?
@g72974 жыл бұрын
@@huebothedog665 not necessarily quicker, but more quad activation so it's a more balanced quick full body workout.
@huebothedog6654 жыл бұрын
@@g7297 i see
@TexicanMr4 жыл бұрын
@@g7297 exactly! I don't have a squat rack at home. The Trapbar deadlifts feel like I'm getting a little bit of both, squat and hinge pattern
@TexicanMr4 жыл бұрын
@@Matt_OS i had to look up hspu, that's beast!
@limueltolentino91764 жыл бұрын
every point you said is exactly what ive been expiriencing since i started doing trap bar deadlifts... thanks man...your videos are awesome
@rajivsingh5120 Жыл бұрын
both conventional and trap bar are great. they are both influencial in training but also i use them at my gym once every two weeks and they do make a difference in training.
@ryanschmidt84684 жыл бұрын
One important-ish thing I think is worth mentioning is that the high handles aren't necessarily just for those with a lower range of motion. Because your hips don't go as deep, you can lift heavier weight. Obviously, don't be a bro about it and only use them for that reason, but you can up the weight by 90lbs and get a super solid lockout feeling from it. Trap bar deadlifts are my favorite lower body exercise, and it doesn't hurt to up the weight and use the "sissy" handles every once in a while.
@PureBullFit4 жыл бұрын
“Have no idea what you’re doing? Use a Trap bar...” omfg I was going to use that exact clip and now I can’t and I’m not even mad. Just DED.
@raoulduke37704 жыл бұрын
Pure BullFit I admit it, I’m jealous of the hair
@newforestobservatory93224 жыл бұрын
I am 6' 2" tall with a long back - so I have never risked a barbell deadlift. Only ever done trap bar deadlifts - and so far - no issues.
@sirjordo38254 жыл бұрын
Also 6' 2 tall with long torso and arms, barbell deadlifts are my favorite exercise
@Token_Black_Guy2 жыл бұрын
@@sirjordo3825 same here orangutan bro
@GeorgeLocke4 жыл бұрын
Some say "the trap bar is more of a squat pattern" - but that's ONLY IF YOU WANT IT TO BE. It is possible to do a straight leg trap bar deadlift. It is possible to lift the trap bar with a very upright torso. And everything in between. You choose.
@Carpathio101 Жыл бұрын
You’re funny, and educational. Thanks bro ❤
@EduardoGonzalez-vw9dd4 жыл бұрын
the sissy handles help me get over the fear of moving heavyweight on the barbell. definitely has helped my conventional
@RonWonkers4 жыл бұрын
trap bar ftw!
@Ben_____777 Жыл бұрын
Definitely suits certain body types more. I have a long upper body in relation to my leg length and the trap bar makes the movement feel much more natural to how my body wants to move.
@welza001 Жыл бұрын
I tore a ligament in my right foot last June and I've been using the knees farther forward with hips lower in order to increase my ankle mobility... It is helping!
@imthemetalguy14 жыл бұрын
Never used the trap bar, but if it induces the idea of leg drive and offers less strain on the back I dont see that as a beginner tool. That just sounds like an upgrade. Then again, is that convenience the reason why it's named "trap bar"?
@onishogun2364 жыл бұрын
When OHP is not even in the family photo
@JohnL90134 жыл бұрын
Fantastic video LOADED with information. Thank you so much for posting, Alan! I especially appreciated the comparison at 3:57.
@user-uc4bj6ou2s Жыл бұрын
Great content, as always, brother! I am follower and a fan for more than 5 years probably, you rock! All the best from Bulgaria!
@mattzilla3314 жыл бұрын
I love how Rip hates on the trap bar deadlift. Says shit like its not safe. Meanwhile everyone else uses it to reduce stress on the low back
@mattzilla3314 жыл бұрын
@@reygunz3059 ya I like Rip but he's very behind the times. He's a dinosaur that isn't willing to learn new things.
@TheRealGuywithoutaMustache4 жыл бұрын
It's so much easier and it's less harsh on the lower back
@Davies4Fifa4 жыл бұрын
Yeh I’ve always found the conventional DL so awkward, no matter how close the bar is too my shins, the weight just feels so far in front of me
@jjwp-ql5rv4 жыл бұрын
@@Davies4Fifa Your hips will be too high if that's what you feel.
@r.lohengramm87094 жыл бұрын
@@Davies4Fifa I recommend learning how to deadlift
@r.lohengramm87094 жыл бұрын
@Dvnny Record yourself and constantly form check And i can't stress this enough, watch a starting strength 5 step DL setup, i think that a brain-dead squirrel could get it done. You can do it, just give it some time.
@AP-rc6vy4 жыл бұрын
The Rogue Trap Bar has really high 'high handles' compared to many trap bars. Having done low handle for the first time a couple of weeks ago, they definitely felt like a deficit lift - so how high you want your high handles is a consideration. Obviously you may also be able to use blocks, but you get the point.
@Empirebusiness2 жыл бұрын
This is a great video, I use the trap bar aswell. I found there’s no risk of muscle imbalance in the traps, compared to the other overhand grip on barbell deadlift.
@jjwp-ql5rv4 жыл бұрын
0:02 white version of Kelsey Grammer's Beast (from Xmen) 😂
@RobPaschal4 жыл бұрын
2:15: Needs Gojira.
@jsamuel2514 жыл бұрын
The opening alone is why I just subscribed
@tinoc64514 жыл бұрын
i just love it when alan decides to put out a video with a funny touch
@RecoveringMidwit4 жыл бұрын
The Richard Simmons of our modern strength lifting times...
@RecoveringMidwit4 жыл бұрын
This is a complement, btw :)
@AB-fh9zh4 жыл бұрын
@@RecoveringMidwit Well obviously.
@mistalineaalba63094 жыл бұрын
trap bah
@jjwp-ql5rv4 жыл бұрын
He says "bar" (rhotic) not "bah" (non rhotic).
@avatr71093 ай бұрын
Should I do Trap Bar deadlifts on BACK DAY?
@cometcal2 Жыл бұрын
Your explanations while the deadlifts are being done are great!!!!
@elosoarellano2 жыл бұрын
Alan, I just stumbled across this video looking for trap bar deadlift form. Anyway, initially I thought I wouldn't like it. However I was wrong, you came across very informative and likeable. I look forward to going over your videos to see if there is anything else I can learn. good job man.
@simonchilli20882 жыл бұрын
About the same time as me.
@GuitarsAndSynths Жыл бұрын
dude that was hilarious and educational at the same time. Well done! Love the trap bar such a useful tool for dozens of exercises without a safety spotter or power cage.
@SularnLarsson4 жыл бұрын
Finally someone who dicusses the difference between the low hip and high hip trap bar deadlift. It would be interesting to know where on the squat/hinge continuum the low hip TBDL places. Anybody know?
@williesnyder28993 жыл бұрын
THANK YOU ALAN!!!! I’ve had a Gerhard Trap Bar since maybe the second year that it came out. I like it despite what some “experts” say. Good common sense material from you yet again!!
@constantinethomas62044 жыл бұрын
Keep rocking the trapbar deadlift! If the trapbar is helping you deadlift 600 plus lbs on the conventional deadlift it is AWESOME. I'll try it.
@rakinishu34822 жыл бұрын
Honestly I'm subbing just for the "This is a wrench" line.
@originaldkmn Жыл бұрын
Nice summary. Super-funny edits with the TENS scenes and The Great Mark Rippetoe.
@reganconnolly12853 жыл бұрын
when i was a beginner wrestler and had to do weightlifting, the trap bar had helped me get used to the straight bar and now i can do the straight bar pretty well
@stevefromchicago82773 жыл бұрын
That was outstanding tutorial. I am at a sticking point with conventional deadlifts and just did trap bar dl today for first time but was just experimenting. This vid gave me some ideas, thanks!
@theklap70704 жыл бұрын
This is the first video of yours I’ve ever seen and I love that you’re rocking those wrestling shoes!
@chrisrajek79582 жыл бұрын
Bottom line less chance of injury with this Bar ,you are activating upper and lower body at same time ,winner winner
@danieljackson-woods62253 жыл бұрын
I use the trap bar because 3 years ago I had a stroke and still have issues getting my muscles to coordinate well enough to do conventional dl. But has allowed me to get back to over 500lb dl again.
@JimmyBoots19863 жыл бұрын
I'm 29, have advanced OA in my left knee and a 10" allow pin holding my right hip in place since I was 12. Since my squat is going nowhere anytime soon, and I can't get into proper position for a regular DL, the trap bar has been a lifesaver. It's not like I'm gonna compete anytime soon.
@jacobjames11713 жыл бұрын
I used a trap bar to do a one footed lift fast. It was fun. It was to mimic the first pedal coming out of the start gate in BMX Racing.
@monkeej234 жыл бұрын
Just want to say your gym is looking awesome love the atmosphere!
@LiveRaidei4 жыл бұрын
I pretty much stopped doing most weighted movements except trap bar deadlifts and power cleans/Snatches. They replaced squats, conventional deadlifts and just about every other weighted movement I did. I still do bodyweight Squats and whatnot but I'm happy and healthy just sticking with the trap bar.
@LaMiltonTheHoodrat3 жыл бұрын
Thanks, I'm in the Army and they have you do Deadlifts for the fitness test :)
@pablochavez90872 жыл бұрын
I have never liked barbell deadlifts because the bar always hit my shins. So I can't just lift, I have to worry about clearing my shins. The trap bar just feels natural
@infamouscha2 жыл бұрын
I have poor hamstring mobility, and I always mess up my back doing deadlifts and RDL. The trap bar has really helped me hit these exercises without injury.
@randyelderkin58974 жыл бұрын
Best review of the trap deadlift bar I have seen, thank you Alan. Fair and factual.