3 Reasons to Trap Bar Deadlift.
This is a guest post originally posted on Future Strength from our very own, Vince DiPrimio and Jarrod Nobbe.
Here are three reasons why you should incorporate the trap bar deadlift into your programming.
1) Easy to coach and teach
The trap bar deadlift is unbelievably easy to teach and execute well within minutes. We all know time management and efficiency are of the utmost importance when running a training session, especially if it involves more than one athlete. By teaching your athletes a trap bar deadlift you will be helping them learn to load a bilateral hip dominant pattern before throwing them to the wolves with a conventional or sumo deadlift.
The trap bar deadlift is flat out safer than a conventional or sumo deadlift. Why?
- Requires less range of motion in the hips and ankles, which prevents poor compensation patterns for athletes who aren’t ready to pull with a conventional or sumo deadlift.
- There is less shear stress on the spine because the weight is distributed within an athletes center of gravity rather than in front. When the weight is placed in front of the athlete it creates a greater moment of flexion the instant they pull from the floor, placing tons of shear stress on the spine. It is this moment and the three inches of movement that follow where athletes are most likely to get injured.
The point of strength and conditioning is to keep our athletes safe and prevent them from getting hurt. Don’t be dogmatic in your programming. Take the proper progressions (ie: 1 KB Deadlift → 2 KB Deadlift → Trap Bar Deadlift → Sumo/Conventional Deadlift) to ensure your athletes possess the prerequisite mobility and stability to perform a deadlift safely as well as are competent with the hip hinge and deadlifting patterns. If you’re worried about getting strong quickly without compromising safety, a barbell glute bridge and barbell hip thrust are great options.
3) Load it up Baby
The trap bar is fantastic for getting people to lift heavy loads safely when compared to a full depth back squat or deadlift. This creates an environment that instills confidence and creates excitement around training. These two elements help keep kids around for a long time. We all know that athletes who train over a long period of time are far more likely to be healthier and physically superior to those who do not.