Even when performed correctly, the barbell deadlift can put a heavy strain on your hip joint and lower back. A potentially safer alternative is the trap bar deadlift.

The deadlift is one of the major basic exercises for strength and muscle mass. However, the exercise is less popular among strength athletes than, for example, the bench press and the squat. This may be partly due to the advanced technique underlying safe deadlifting. The deadlift is often abandoned after some time because people experience pain in the hip joints and lower back.

Do you experience that too? Then the trap bar deadlift might be a proven alternative. This is a variation where you stand on a hexagonal barbell with the weights next to your body.

DIFFERENCES

In a 2016 study, the traditional straight bar deadlift was compared to the version of the deadlift performed with a hexagonal bar, also known as a trap bar. The lead researcher, Kevin Camara, discovered that the trap bar deadlift differs from the regular deadlift in crucial ways. The most significant difference is that the muscles in the lower back do not have to work as hard during the trap bar deadlift. Consequently, one could conclude that the trap bar is less strenuous on the lower back.

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Based on this research, it can be stated that the trap bar deadlift is a better choice for people with back problems than the regular deadlift.

Additionally, the movement of the trap bar deadlift feels more natural to many people and is often somewhat easier to learn. This is because with the trap bar, you stand above the weight instead of the weight hanging in front of your body.

Another difference is that the trapbar deadlift engages the quadriceps more than the regular deadlift. For athletes suffering from knee joint problems, the trapbar deadlift might therefore be a risky exercise.

According to Camara’s measurements, the men performed the trap bar deadlift more explosively and faster than the regular deadlift. That makes the trap bar deadlift an interesting exercise for athletes who want to develop explosive power and speed, he believes.

Finally, most people can lift slightly heavier weights with a trap bar.

EXECUTION

The construction of the trapbar deadlift requires a hexagonal bar. Proceed as follows:

• Stand in the middle of the stair bar, feet approximately shoulder-width apart;
• Bend your hips and knees and grip the handles firmly;
• Keep your back neutral, your chest up, your shoulders back;
• Push the floor away and straighten your legs and hips at the same time;
• Stand upright, without leaning back excessively;
• Lower the weight to the ground in a controlled manner by bending your hips and knees simultaneously.

Unfortunately, the trap bar is not available in every gym.