The trap bar deadlift is a weight lifting exercise that many people do not know about.
I wanted to bring this amazing exercise some attention today.
You will need a trap bar to do this exercise.
Many gyms will not have this weight lifting bar available but some will.
If you have a home gym, I highly recommend you purchase a trap bar because this exercise is amazing and will bring your body to new levels as you get stronger on this exercise.
The main purpose of the trap bar was to perform shrugs for the trapezius muscle in your upper back. The shrug is exactly what it sounds like: you stand upright with weights in your hands and shrug the weight upwards using your trap musculature in your upper back.
Well… today, you're going to learn how to use the trap bar for a much better exercise.
Another Name for the Trap Bar Deadlift
Many times, people will abbreviate the Trap Bar Deadlift as TBDL.
If you see this abbreviation anywhere, you'll now know what it means.
In my weight lifting log book, I always use abbreviations for all the weight lifting exercises I do and it's much easier and faster to write TBDL than it is to write Trap Bar Deadlift.
Some people may also put a space in between the Dead and the Lift and call it a Trap Bar Dead Lift.
Why Is This Weight Lifting Exercise So Good?
A general consensus in the weight lifting world is that the squat is the king of all exercises.
The squat is an amazing exercise and should be one of the core weight lifting exercises included in every weight lifting program.
But let's face it… the squat movement gives many people a lot of problems because it's not easy to learn how to do with proper form and technique. Many people (including yours truly) do the squat exercise wrong for many years when they believe they are doing it properly.
When you do the squat movement incorrectly, you can injure yourself. The injury might not happen immediately but it can build up over the years and lead to a bad injury.
The trap bar deadlift has a huge advantage over the squat when it comes to learning how to use proper form and technique.
You simply squat down into an athletic position (not even close to as deep as a squat), bend over, grab the bar, and lift the weight using your entire body.
You could even argue that the trap bar deadlift uses more musculature in your body than the squat or the traditional deadlift.
For me, I can lift much heavier weight with the TBDL than the squat. Some people are built (length of their arms, torso, legs, etc play a factor) to deadlift versus built to squat, and I am definitely one of those people.
So the trap bar dead lift works much better for me than the squat.
Any weight lifting exercise that allows you to safely lift very heavy weight is an exercise highly recommended for use with the WLC System.
Trap Bar Deadlifts Are An Amazing Alternative or Substitute to the Squat
If you have any knee issues or lower back issues when performing the squat, I highly recommend you get a trap bar and start doing the trap bar deadlift.
It's much easier on my knees than the squat, by far. If you have any knee issues and can't squat any more, this is the exercise that will compete with the squat for giving you the best results.
Many people have knee pain and lower back pain with the squat. I can almost guarantee (depending on your specific issue of course) that your pain will diminish with the TBDL.
If you have quit doing squats because they hurt, you can get very strong again by using this exercise. And all those amazing results you get by lifting very heavy weights will come back to you.
I've been there before and the trap bar dead lift brought me back.
Some Exercise Videos of People Using the Trap Bar to Perform Deadlifts
Another advantage the trap bar has over a barbell being placed on your upper back is the ability to drop the weight if needed.
This advantage over the squat makes the this deadlift variation much safer than the barbell back squat.
Here are some exercise videos so you know what this exercise looks like:
I recommend being a little easier when sitting the bar down. Let the bar rest on the ground for a second before making the next attempt. The guy in the video above is really jarring his body and this could lead to issues in the future.
You can always count on women to provide the best form on most exercises. Women always seem to have better technique than men.
The above exercise video discusses some of the advantages over the squat and traditional deadlift.
Hope you enjoy this weight lifting exercise. Give it a try.