If you have trained with me, you know the deadlift I am talking about: The Trap Bar Deadlift. There are many deadlifts, but when I am working with beginners, or athletes who have had a history of lower back issues, I DO NOT SHY AWAY FROM DEADLIFTING. Sorry, I had to shout that, but it’s true. I want to train you to hinge properly. I want to take away the fear of bending over and picking something up off the ground, something you are bound to do on an everyday basis. So what makes the trap bar deadlift different? Let’s break it down:
You have no bar blocking your shins, which is a saving grace for longer-legged lifters, lifters with back problems, or lifters with mobility restrictions. This allows athletes to “feel the floor” better and drive the ground away rather than pulling the bar up.
You're using a neutral grip. That means no mixed grip (which has a high risk of biceps tears) and a posture that more easily engages your upper back and keeps you closer to anatomical position. Since the handles are down by the sides, the weight is more toward the center off mass taking stress off the lower back. That's huge.
You get to pull from a slightly higher point (at least when you go high-handle). This decreases the demand for hip mobility and ribcage mechanics. You get to deadlift from a higher point.
If you have been avoiding deadlifts because you throw your back out every time you do it, you should give the trap bar a try. They are probably collecting dust at your local gym, or can be purchased on Amazon for around $100 (they are well worth the investment).
If you are dealing with lower back issues and are afraid to deadlift, I am here to help. Click the link below to book a free assessment today and let’s get you moving toward the best version of you!