Trap Bar Deadlifts (How to)

Joe Arko demonstrates proper form and execution of the Trap Bar Deadlift.
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[jgreystoke]

The first rep was perfect. No need to 'shoot your hips forward'.

[louisegrogan]

I agree 100%. With a background as a weighlifter and bodybuilder. Coaches today still debating about squat being absolutery necessary in a program and the King of exercises.

You only have to do squats if you are into powerlifting, weightlifting or bodybuilding competitions. I am with you. An experienced strength coach with a solid expertise will create a program engaging the muscles involved in a squat separately or squatting using a trap bar. I love deadlift with a bar and a hex bar.

However, in my opinion, this bar resting on our traps (low bar or high bar), placing a load of weight on our spine is a bad idea unless you're competing with excellent form. It's not comfortable, it constrains our breating, it's highly technical, and it is garantee the bar will not hit the sweet spot in every single rep where the bar's trajectory has to move along your center of gravity for not waiting any energy in the lift.

You have a solid experience and expertise and it show. My take on these strenght coaches? Their teaching comes from their ego, they lack in creativity to create a program without the King Squat.

Thank you for recording this video. I saved it in my YT favorite video library!

[victorcreed]

Love the trap bar! I'm super tall with really long femurs. The traditional deadlift is a very awkward movement as my shins can't get out of the way fast enough. The elevated grips also help me keep a more neutral spine.

[ajchanter]

“Shoot hips forward” = probably worst cue you could give 😨

[RichardsGuitarshop]

I don't get all this "if you cannot do it properly, use one of these". My gym recently got the hex bar in and I have never ached so much (in a good way!). I am pushing my muscles more than ever before simply because I am able to lift more weight. I don't consider myself a beginner and think people are put off using this because people like this guy make out its the "beginners" bar. I will guarantee by using this bar I will end up lifting even more on my conventional lifts with the extra strength and muscle growth I already know I am gaining. Anyone any views on this?

[dpro]

In many exercises that target the hamstrings and glutes (trap bar deadlift for example), it is easy to mistakenly use more range of motion at the lumbar spine than at the hip. This teaches the athlete to arch the back instead of extend the hip as demonstrated in the video above.

[alexinmechanicsville]

Great video. I just bought the trap bar off of Amazon and I’m really looking forward to doing my first of the deadlifts with it.

[riant]

doing isotonic shoulder retraction at the top can a) cause lumbar hyperextension, and b) tear a rhomboid, or trap, or lat, or smaller rotator cuff muscle.  The function of the back and shoulder girdle in ANY form of squat or deadlift should ALWAYS be isometric.  If you do the little "down and back" at the top, you're just asking for some sort of lumbar/thoracic injury.

[BacktotheOutdoors]

You need to be very careful "shooting your hips forward" like that. Because there is no bar in front of your body to act as a stopping point for the bar/momentum, you can overextend your back and push your hips too far foward. Mark Rippetoe points this out in his video on the trap bar deadlift.

[wvlife]

I just started to weight lift about a month ago also I'm just in 8th grade and can already dead lift about 250-285 so I think that's pretty good

[danielgonzalez]

good stuff. just bought a trap bar. this post will definitely come in handy. thanks for sharing.

[lisahardy]

Looks like a great way to f up your lower back throwing your hips forward like that. Perhaps in a slower more controlled motion but not fast like that

[victornewman]

If you don't have this trap bar, you can do sumo deadlifts instead, and they are just as good and safer than regular deadlifts

[mattsease]

This became my favorite workout tonight. Traps are

[NadeemKHAN-USYZ]

Thank you so much for explaining simply You Rock man, ,, short and simple, ,,, Fantastic, Cheeers

[charlieabel]

this is a great video because it says what I've been telling people for a while now, that deadlifts are the "king of exercises" not the squat because of all the upper body muscles involved because you are lifting with your arms, and of course a trap bar is better than a straight bar

[margovallen]

The conventional dead-lift targets the glutes, hams, upper thighs. Same thing w this 'trap bar'... only, weight distribution will be different to a degree.. per targeted muscles vs 2ndary muscles. Great concept.

[Jzs]

She can't get anymore shredded ...holy cow.

[michaelhulsey]

Don't know why, but this video made me wish that Joe was training me. He just seems like a cool guy.

[edosp]

1st rep great An alternative to advice from YT gurus, if you haven't already got it, is "Strength training anatomy" by Frederic Delavier. A great concise goto reference book on form and technique.