Because the bar version of the action lessens the pressure on both your back and hamstrings, sticking with a barbell would be a better choice if your primary goal with deadlifts is to bulk up those muscles – presuming you’re not injuring yourself due to your immaculate form.
However, for many gym-goers, the trap bar deadlift is a safer exercise that also improves lower-body strength and power.
Are you looking for a flexible bar to use for deadlifting?
When deadlifting, using a more flexible bar is advantageous since the more flexible it is, the better our leverage in the start position will be.
When we set up to start our deadlift off the floor, we should be wedding ourselves into the bar, and when the bar has more flexibility (also known as “whip”), the bar will bend and allow us to reach a higher starting position.
We won’t be able to obtain the same level of leverage in the start position if we use a stiffer bar with less flexibility, and the weight will feel heavier coming off the floor.
The disadvantage of a more flexible bar is that it may be more prone to breaking over time due to its lack of rigidity. The bar’s flexibility may come at the expense of its long-term integrity.
Why Is It Beneficial To Deadlift With The Bar?
Since of the more front knee position, the trap bar is helpful for deadlifting because it teaches us how to engage our quads to lift the bar off the floor. We can better engage the quads to “push the ground away” and commence the lift when the knees are somewhat more forwards.
The trap bar deadlift has a lot of crossover with the traditional deadlift, and it can help us fine-tune our technique off the ground in this move.
Negatives of the Barbell
The disadvantage of a trap bar deadlift is that exercise uses a neutral grip rather than the traditional deadlift grips (double overhand, hook grip, mixed grip), which means it may not have as much grip carryover as we’d want.
Another disadvantage of the trap bar is that we must perform the movement while standing inside the trap bar’s frame (which is similar to a cage), thus if you have a larger build, you may feel squeezed in the trap bar.
Who Can Use Bar?
This bar is ideal for people who wish to increase their deadlift off the floor, as well as those who are training for general fitness or sports.
Because of its value to both the general public and strength athletes, I would urge that this bar be stocked in all commercial gyms and privately owned strength gyms.
The classic barbell is the type of barbell seen in most commercial gyms since it is meant to be versatile and can be used for a wide range of exercises.
These bars are excellent if we want a bar that can be utilised for a variety of exercises other than deadlifts.
Because powerlifters utilise power bars in competition, and most strong gyms purchase them as their standard bar for their members, they are arguably the most popular bar used for deadlifts.
Bar for Deadlifts
A deadlift barbell is a specialised barbell designed solely for deadlifting and should not be used for any other compound action. The longer shaft, more aggressive knurling, and thinner diameter of deadlift bars distinguish them from conventional bars.
Finally, most deadlift bars lack knurling in the centre to prevent us from scraping our shins when we pull the bar up our legs.
How to use the Trap Bar Deadlift
Stand with your feet hip-width apart in the middle of the trap bar. Reach down and grab the bar’s grips, then sit back in your seat, elevate your chest and shoulders, and raise your gaze to look forwards.
Standing up by straightening your hips and knees to lift the bar to roughly mid-thigh height while keeping your back flat. At the height of the exercise, squeeze your glutes before lowering the bar back down with control.
The hamstrings and glutes are worked harder in this version than in the traditional trap bar deadlift. Hold the bar at thigh height as you stand. Lower the bar in front of your shins while hingeing at the hips and moving your glutes back until you feel a decent stretch in your hamstrings, then drive back up.
Maintain a flat back the entire time. Using the trap bar for the Romanian deadlift, like with the regular deadlift, relieves pressure on your lower back.
Trap bar deadlift with band resistance
Set up a resistance band to pull against for a more difficult deadlift variant that also assures you’re pushing against more resistance at the top of the exercise, when the band is tautest.
This requires you to concentrate on the entire lift rather than putting all of your effort into getting the bar moving and then resting in the second half. You can stand on the band as you lift if the ends of a looped band are attached to the bar near to the weight plates.
F.A.Q how to use deadlift bar:
Is it easier to deadlift with a deadlift bar?
They’re terrific for power because most people can lift more with trap bar deadlifts, making them ideal for maximal lifts. Trap bar deadlifts are slightly easier to do than standard deadlifts, making them suitable for novices. The bar route is straight, the grip is easier to achieve, and your lower back is less stressed.
Is a deadlift bar cheating?
If you want to improve your bottom-range deadlift strength, you shouldn’t use a deadlift bar since you won’t feel the load until the bar bends upwards during execution.
Is a deadlift bar worth it?
If your primary goal is to lift greater weight from the ground, a deadlift bar will likely be beneficial. The following are some characteristics of deadlift bars: Thinner than standard bars — the majority are around 27mm thick. In comparison to power or olympic bars, the knurling is more severe.
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