Trap Bar Vs Barbell Deadlift

Deadlifts are one of the main lifts you must do in the gym. They are essential for building muscle and strengthening your hamstrings and lower back. Performing the same type of lift by using different equipment will really affect your results. The question is: are hex trap bar deadlifts better than barbell deadlifts? Below we analyze the pros and cons of each deadlift type to give you the answer.

Trap Bar Deadlifts VS Barbell Deadlifts: Which is Better?

There is never just one single way to build strength. Different methods work for different people. Not only that, but doing the same thing over and over again won’t help you progress. Each deadlift has its own advantages and will help you progress in different ways. So, the answer is — a bit of both.

By varying your deadlift style as well as the equipment you use, you will give yourself the best chance to adapt, grow, and get stronger. That being said, both the hex trap bar deadlift and the barbell deadlift have their own advantages.

TRAP BAR DEADLIFT BENEFITS

• They are excellent for strength gains – many people can lift more weight when doing hex trap bar deadlifts, so they are great for optimal weightlifting.
• They are ideal for beginners – the trap bar deadlift is slightly easier technically. The path of the bar is straight, making it easier to grip and less stressful on the lower back.
• You won’t hit your calves – it’s easy for the bar to hit your calves when doing a barbell deadlift. By using a hex trap bar, you eliminate this threat.
• They are kinder to your joints – a neutral grip, much less stress on your shoulders, hips, and lower back, all of which can reduce stress on your joints.
• They focus on your quads – if your goal is to work on your quads, always make sure to incorporate some trapezius deadlifts into your workout.They won’t disrupt your balance – barbell deadlifts require excellent stability, which can be a challenge for beginners. Trap bar deadlifts are not complicated and don’t require many modifications

TRAP BAR DEADLIFT DISADVANTAGES

• They don’t focus your posterior chain. Hex trap bar deadlifts are relatively hard on the quads. So if you really want to push the weight back and focus your hamstrings and lower back, you’ll need to do barbell deadlifts or other additional exercises.
• They can be difficult if you’re short. Hex trap bars are a fixed size, so you don’t have much choice in arm width.
• They’re less difficult. In weight training, testing is usually better because it helps you get stronger. While hex bar deadlifts are great for beginners, barbell deadlifts are really important for overall development.

BARBELL DEADLIFT BENEFITS

• Activates the Hamstrings More. Barbell deadlifts target the hamstrings and lower back more. These areas can be difficult to target, so barbell deadlifts are important for building the posterior chain.
• Variations. Barbell deadlifts allow for better adjustment and variation. This means you can change your grip and position to target different muscle groups and suit your physique. You can also perform exercises like sumo deadlifts that you can’t do with a hex barbell.
• Improves Grip Strength. It is more difficult to get a perfect grip when performing a barbell deadlift compared to a hex barbell deadlift. However, the increased difficulty is advantageous because it allows you to develop your grip strength.
• Competitive Powerlifting. Barbell deadlifts are used in powerlifting competitions, while hex barbell deadlifts are not. Therefore, if you want to compete, you will need to be able to perform a traditional barbell deadlift correctly.Easy to Buy – The barbells can be easily stored in your home gym with our barbell wall rack. They are available in orange or black to fit the color scheme of your house.

BARBELL DEADLIFT DISADVANTAGES

• They’re Harder to Learn – The form of a conventional deadlift is harder to learn and do, so they’re not always suitable for beginners.
• They Put More Stress on Your Lower Back – Conventional deadlifts work your lower back more. If you don’t quite get the form you need, then you might bend over to lift the bar off the floor. This can put you at risk for injury.
• You’re Much Less Powerful to Start With – When learning a barbell deadlift, you’re unlikely to be able to lift as heavy a weight as you would when doing a hex bar deadlift.
• Mixed Grips Can Lead to Imbalance – It can be difficult to get the grip right when doing a barbell deadlift. Mixed grips – which are great for holding onto a heavy weight – can sometimes cause your position to be inconsistent, which can put you at risk for injury.
• You Can Hit Your Shin – It’s common to hit your shins when learning to lift the bar off the floor. It’s not a big deal, but it can help you find the right strategy. But it’s a minor downside to the conventional barbell deadlift.

Looking to switch up your training? Read our guide to all the different types of deadlifts.

Difference between hex bar deadlift and barbell deadlift

Before we get into the ins and outs of each deadlift, let’s quickly summarize what they are:

• The hex bar deadlift is a deadlift performed with a hex barbell and a set of bumper plates. The lifter starts inside the hex barbell and bends over to grab the handles on either side. They then deadlift by lifting the weight straight up.
• The barbell deadlift is a traditional deadlift. It is usually performed with a 7-foot Olympic barbell or a women’s Olympic barbell and a set of bumper plates. The barbell starts on the ground in front of the lifter. They then deadlift by bending over to pull the weight up and back a little.

Basically, these are all deadlifts. However, there are some key differences that affect the results you get with each movement.

Trap bar vs barbell deadlift – MUSCLES WORKED

While both deadlifts work your posterior chain, the difference in position means that different muscle groups are emphasized with each lift. With a hex trap bar deadlift, the weight is centered for nearly the entire lift. This means you focus less on your lower back and more on your quadriceps. In some ways, the hex bar deadlift is very similar to a squat-style movement. And because the movement is fairly linear, you can inject more power into the lift.

With a barbell deadlift, the barbell is placed in front of you. This means you need to balance the weight as you lift. Instead of lifting the weight straight up, you lift it slightly up and back. Doing this works your lower back more than a hex trap bar deadlift. As a result, a barbell deadlift will target your posterior chain more. However, you’ll also put more stress on your lower back – which can be a good idea, but something to be aware of, depending on your current fitness level.

GRIP

There are a variety of grips that you can use to hold the barbell when doing a deadlift. The main grips include:

• A two-handed overhand grip.
• A mixed grip.
• A two-handed overhand hook grip.

The two-handed overhand grip is great for beginners and is the most common grip for doing a deadlift. This grip is fairly comfortable to hold and is the most balanced. But it requires a lot of training. However, this grip is not always suitable for lifting heavier weights. This is mainly because when using a two-handed overhand grip, you need a lot of grip strength to hold the barbell as you progress.

Next up is the mixed grip. This grip is often used by more experienced lifters and powerlifters. It is a more stable grip and therefore ideal for lifting heavier weights.

Finally, the two-handed overhand hook grip is very similar to the two-handed overhand grip, except that the thumb is placed slightly below the fingers. This can be very difficult to hold and even advanced lifters need to get used to. Mainly because all the weight you are lifting is concentrated on a very small part of your hand.

WEIGHT PATH

When doing a trap bar deadlift, the weight is directed in a fairly straight line. This makes it a bit easier than a barbell deadlift. It also means you can inject more power into the lift and potentially lift heavier weights than you can with a barbell.

When using a barbell deadlift, the weight starts in front of you. This means it is a more technical lift and you need the weight to stop you from leaning forward too much or extending back too much.

However, these variations allow for a greater degree of muscle engagement and stabilization.

Hip mobility requirements

The trap bar deadlift does not require as much hip mobility as a regular barbell deadlift. The hex trap bar handles are slightly higher and easier to reach because you don’t have to bend forward as much. Like the squat, the barbell deadlift requires a lot of hip mobility. This is not easy for many people. Often times, many lifters end up bending their backs slightly to reach the bar, which can put them at risk for injury.

Assistance lifts

When it comes to building strength, supplementing your training with assistance lifts is crucial. This means, changing up your deadlift style and doing exercises like sumo deadlifts and deadlifts in the air. This is easier to do if you train with a barbell because there is more room for variation while still using the same barbell. It is still possible to supplement the hex bar deadlift. You just have to consider using a variety of equipment to ensure you are still working the right muscle groups.

Competition lifts

If you plan on winning in competitions like powerlifting competitions, you need to be able to perform competition-style lifts.

The three main lifts in powerlifting competitions are the squat, bench press, and deadlift. All three of these lifts use a barbell. You need to train with a barbell to accomplish them.

When using a hex barbell deadlift, the weight is mostly used throughout the lift. When using a barbell deadlift, the barbell is placed in front of you. Doing this requires more of your lower back than a hex barbell deadlift. A barbell deadlift targets your posterior chain more. Like squats, barbell deadlifts also require a lot of hip movement.

Besides trap bar and normal barbell deadlifts, you can find more different types of deadlifts here.

 

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