Great analysis, sounded and crystal clear. Being an advocate of the TRAP BAR for decades over conventional straight-bar, it just confirmed my thoughts on the deadlift. Not to mention that TrapBar will not make your lower back stiff like a robot after years of practice. Also the TrapBar has several advantages over the conventional deadlift (more natural movement, allow farmer carry training, shrugs…) Amazing content
I switched to trap bar deadlifts because I kept getting injured from conventional. I do feel my quads getting worked more and less stress on my lower back.
thats good to hear because in my personal lifting journey I'm on a similar path. I've thought about it alot and since the movement patterns are similar I can't see why not. similar gains lower risk.
Beautiful! Convenient for me. No matter how much I work on my form, I can’t seem to get the glute and hamstring activation that everyone talks about with conventional deadlifts. Switching to hex bar tomorrow :)
I mentioned passive tension in this video, but I didn't really go into detail of what exactly it is. For this, check out this section of a previous video: th-cam.com/video/JouADY-m9Ko/w-d-xo.html
How does this channel not have millions of subscribers? One of the most underrated channels out there, the videos are exceptional and extremely useful.
It would be interesting to see a comparison between trap bar and sumo deadlift. Both lifts put the weight closer to your Center of gravity, and both allow you to use more weight.
Just saw this video very good content was looking to get info about it from a long time... I have no idea how yaa dont have over mlllion suspscriber. But I just became your new follower cheers.
I do trapbar deads at least once a week. I never go too heavy, 315 is the heaviest I go and I do 8-12 reps. Sometimes I stand on a plate, sometimes two just to switch it up and make it slightly harder. It's worked for me.
I just recently got a trap bar. I do low handles. I definitely think it's a better overall leg developer so far because I feel both my Quads and Hamstrings more then any other leg exercise alone in the trap dead/squat. Need a follow up to this video. I also do not touch the plate to the floor until done with set.
To make it more of a Squat wouldn't all you have to do is increase the degree of knee flexion to equal that of a squat? Such as making them deficit by doing them off a platform of whatever height you need to get it?
From 10:40 to 10:50 you show a parallel squat and deep squat, and indicate about 100 and 140 degrees of knee flexion. That can't be the case. The knee is flexed at at acute angles and the diagrams show
So this is one of those anatomy things, degrees of flexion at a hinge joint are measured by how many degrees off they are from being locked out at a straight line, as opposed to the degrees of the angle of the actual joint. This makes sense because zero degrees of flexion should be the point at which there is no flexion at all. The neutral (in-line) position is this point. This naturally leads to smaller knee angles being higher degrees of flexion. It's more intuitive when reading, but less intuitive when you're looking at it. Which is why, because of how angles work, if you subtract the angle of flexion from 180, you get the angle of the joint itself.
I’m surprised you didn’t mention that form in the regular deadlift is always set by the bar and with the trap bar it’s more variable less reproducible.
I think it depends on the amount of knee flexion you use in both, if the amount of knee flexion is similar, hamstring activation would probably be similar. Overall though, deadlift variations with lower knee flexion (like RDLs or stiff legged deadlifts) are the best for hamstrings
@@HouseofHypertrophy One more question if it isn't too much trouble. I plan on doing a beginners routine , ABA/BAB format, with workout A involving squats and workout B involving conventional deadlifts. If I switch conventional with t bar do you think that would lead to overworked quads and underdeveloped hamstrings or is it ok?
Reducing range of motion of the bar DOESNT necessarily reduce range of motion for muscles. Often when using a trap bar you will have the same range of motion at the hip and knee but less flexion of the lumbar spine.
9:24 "A 2017 study by Lake et al...compared averaage force, power and velocity between Trap bar DL and Conventional DL in 11 trained men ... " A study with a number of 11 research subjects is a joke! Sorry, I really like the style of your videos, but you need to sort out trash studies like this.
@@totallyraw1313 20 reps touch & go, lol. Any form of deadlifts touch & go can tweak the low back. Perfect reps, reset each time with deadlifts of all variations
Yeah, I love this movement. Just no fear of injury or discomfort
Great analysis, sounded and crystal clear. Being an advocate of the TRAP BAR for decades over conventional straight-bar, it just confirmed my thoughts on the deadlift. Not to mention that TrapBar will not make your lower back stiff like a robot after years of practice.
Also the TrapBar has several advantages over the conventional deadlift (more natural movement, allow farmer carry training, shrugs…)
Amazing content
less stress on the lower back during the midle of the lift is probably the best aspect of Trap Bar in comparisson to the conventional
This is the most underrated lifting channel on TH-cam! Thank you!
Thank you, that truly means a lot to me :)
True
100%! Just a matter of time before it picks up pace if this dude keeps producing these quality videos!
I switched to trap bar deadlifts because I kept getting injured from conventional. I do feel my quads getting worked more and less stress on my lower back.
Someone should send this excellent video to Mark Rippetoe.
Mark has too much ego to believe anything other than his own hype.
I replaced both squats and deadlifts with the low handle trap bar squat. Results have been amazing.
Awesome! :)
im going to do the same as my rows affect my recovery for deadlift
Say more right now.
thats good to hear because in my personal lifting journey I'm on a similar path. I've thought about it alot and since the movement patterns are similar I can't see why not. similar gains lower risk.
Are trap bar squat and trap bar deadlift the same?
Timestamps
0:00 Intro
0:16 Fundamental comparison
1:16 External moments (muscle involvement)
6:50 Range of motion comparison
8:15 Practical considerations (anatomy & injuries)
9:24 Mechanical demands (info for athletes)
10:21 Trap bar deadlift vs squat
Good info. I recently got a trap bar and some weights. I have been using it for deadlifts, shrugs, and farmer carries.
Beautiful! Convenient for me. No matter how much I work on my form, I can’t seem to get the glute and hamstring activation that everyone talks about with conventional deadlifts. Switching to hex bar tomorrow :)
Hey it’s been a few months…how do you feel? Making any progress?
Stiff leg deadlifts if you want to really hit the hamstrings
Excellent presentation. Keep it up!
Thank you very much, I will do my best :)
Excellent video, my friend. Thank you for everything you do. This channel has helped me tremendously.
It's no problem, thank you for your very kind words!
I wish you had more deadlift material :/ thank you for everything
More coming at some point, haha. Thank you for the kind words!
I mentioned passive tension in this video, but I didn't really go into detail of what exactly it is. For this, check out this section of a previous video: th-cam.com/video/JouADY-m9Ko/w-d-xo.html
How does this channel not have millions of subscribers? One of the most underrated channels out there, the videos are exceptional and extremely useful.
Thank you my friend, that's very kind of you!
Amazing analysis, I'm looking to start deadlifting soon this is great.
This is a masterpiece in educational vids. Holy crap this info. is deep.
damn bro you are very underrated i thought you would have had to have like at least 100k subs but im surprised lol but dont worry you will blow up
Thank you, that means a lot :)
So True, he told me everything I did want to know. Underated maybe because the less fancy vid.
It would be interesting to see a comparison between trap bar and sumo deadlift. Both lifts put the weight closer to your Center of gravity, and both allow you to use more weight.
This channel is absolutely blast.
Thank you :)
Just saw this video very good content was looking to get info about it from a long time... I have no idea how yaa dont have over mlllion suspscriber. But I just became your new follower cheers.
Thank YOU for those really kind words, welcome!
Very solid content. Been wondering about this
Thank you, great to hear :)
I love the conventional deadlift more but with a history of low back issues I stick to the trap bar and it's been great as well.
Wow good Video you deserve 1million likes👏🏾👏🏾👏🏾🙌🏿
Thank you :)
I do trapbar deads at least once a week. I never go too heavy, 315 is the heaviest I go and I do 8-12 reps. Sometimes I stand on a plate, sometimes two just to switch it up and make it slightly harder. It's worked for me.
I just recently got a trap bar. I do low handles. I definitely think it's a better overall leg developer so far because I feel both my Quads and Hamstrings more then any other leg exercise alone in the trap dead/squat. Need a follow up to this video. I also do not touch the plate to the floor until done with set.
trap bar deadlift is like dumbbell squat
To make it more of a Squat wouldn't all you have to do is increase the degree of knee flexion to equal that of a squat? Such as making them deficit by doing them off a platform of whatever height you need to get it?
Yep, I think so!
very interesting video, thank you
No problemo!
My man went full fbi mode on this research!!! Cheers
I only have high handels. Guess standing on two plates will fix this.
Trap bar is way better.
Best youtube channle
Thank you :)
From 10:40 to 10:50 you show a parallel squat and deep squat, and indicate about 100 and 140 degrees of knee flexion. That can't be the case. The knee is flexed at at acute angles and the diagrams show
So this is one of those anatomy things, degrees of flexion at a hinge joint are measured by how many degrees off they are from being locked out at a straight line, as opposed to the degrees of the angle of the actual joint. This makes sense because zero degrees of flexion should be the point at which there is no flexion at all. The neutral (in-line) position is this point. This naturally leads to smaller knee angles being higher degrees of flexion. It's more intuitive when reading, but less intuitive when you're looking at it. Which is why, because of how angles work, if you subtract the angle of flexion from 180, you get the angle of the joint itself.
Nice.
I always overtraining my lats than my upper back like rotator cuff and delts and romboids any tips????
Hey, I'm not too sure what you mean? Could you re-phrase it :)
It's honestly weird that you don't have more subscribers.
I appreciate that my friend. Maybe one day we'll get there! :)
@@HouseofHypertrophy patient is the key.
You will get there.
Shame that 4 bros sitting around in a podcast studio talking out of their asses will still get more views.
Hahaha mindpump tv
I’m surprised you didn’t mention that form in the regular deadlift is always set by the bar and with the trap bar it’s more variable less reproducible.
I find my knees are sore with Trap bar deadlift
What about the sumo deadlift?
No one cares about sumo
How does sumo deadlift compare to trap bar when it comes to quad vs hamstring involvment?
I think it depends on the amount of knee flexion you use in both, if the amount of knee flexion is similar, hamstring activation would probably be similar. Overall though, deadlift variations with lower knee flexion (like RDLs or stiff legged deadlifts) are the best for hamstrings
@@HouseofHypertrophy Thanks for the answer.
@@HouseofHypertrophy One more question if it isn't too much trouble. I plan on doing a beginners routine , ABA/BAB format, with workout A involving squats and workout B involving conventional deadlifts. If I switch conventional with t bar do you think that would lead to overworked quads and underdeveloped hamstrings or is it ok?
@@nikolasucevic9275 if you bias more of a "hinge " pattern you'll develop hamstrings perfectly mate without lower back stress of regular deadlifts.
Reducing range of motion of the bar DOESNT necessarily reduce range of motion for muscles. Often when using a trap bar you will have the same range of motion at the hip and knee but less flexion of the lumbar spine.
9:24 "A 2017 study by Lake et al...compared averaage force, power and velocity between Trap bar DL and Conventional DL in 11 trained men ... " A study with a number of 11 research subjects is a joke! Sorry, I really like the style of your videos, but you need to sort out trash studies like this.
lol i hurt my lower back on the trap bar. but pretty sure i shouldnt of done that last set.. lol
Oh, that sucks! Hope you heal up real fast!
@HouseofHypertrophy I also injured my low back doing trap bar deadlifts using the high handles, but I was doing 20 reps touch and go.
@@totallyraw1313 20 reps touch & go, lol. Any form of deadlifts touch & go can tweak the low back. Perfect reps, reset each time with deadlifts of all variations
@clarity2115 So do you reset after every rep, even on warm up sets using the high handles of the trap bar DL?
@@totallyraw1313 yep, i reset. warm ups ill do pause deadlifts. I do it for all my trap, conventional & snatch grip deadlifts
You lost me at maths.
hi can you please do i video about deficit trap bar deadlifts? thanks i really liked your video. @houseofhypertrophy