The trap bar is the most underrated strength and power development tool in the gym. Quite often you’ll see this bar gathering dust in the corner, as athletes prefer to use the straight bar. This is a mistake. There are numerous trap bar deadlift benefits that can increase your strength, muscular size, and power. In this article we’re going to review some research on the the topic, and I’ll cover how you should implement this deadlift variation into your training routine. Keep reading for more.
Most experienced lifters associate the trap bar, or hexagonal bar, with beginner lifters. This is a common mistake. Often times, it is used to for new athletes in the gym, and for folks that are less experienced lifters. Unfortunately, many coaches and athletes leave the trap bar alone once they develops skill on the traditional straight bar deadlift. Here’s a quick overview of the hex bar deadlift.
Trap Bar Deadlift Benefits Overview
- Force, Maximum Power, and Acceleration Are All Higher on Trap Bar Deadlift
- Less Hamstring Use and More Quad Use With Trap Bar Deadlift
- Trap Bar Deadlift More of a Deadlift than Sumo Deadlift
- Ideal for Heavy, High Volume WODs
- Able to lift 8.4% More With a Trap Bar Deadlift
- Trap Bar Deadlifts Had Higher Strength and Power Output Compared to Barbell Back Squat
- One of the Best Exercises for Overall Athletic Performance
- Great Full-Body Exercise
While there are a lot of details we’re going to cover further on in the article, there are a few key pieces of info I want to mention up front. I’m not telling you to ignore the regular deadlift or the straight barbell, and go all in on the trap bar deadlift. This isn’t an either or proposition.
The trap bar deadlift is a great exercise that should be rotated into your strength training protocol. You can lift more weight on the trap bar deadlift, and it can be a little easier on your lumbar spine. For functional fitness athletes, this can be a valuable tool for long heavy WODs.
Because the trap bar is a specialty bar, it causes less spinal rounding, and can be used under high fatigue conditions, where conventional deadlifts might be unsafe. Next, let’s cover a few key pieces of research so you can see just how awesome the hex bar really is.
Trap Bar Deadlift Benefits: Strength and Conditioning Research Review
If you’ve done any trap bar deadlifts you’ll know that the first time you do the lift, it almost doesn’t feel like a deadlift. It feels like a half deadlift, half squat. A lot of people feel this way, as different muscle groups are used for this deadlift variation.
This research study examined the kinematic differences between a normal straight bar deadlift, and a deadlift using the hex bar. They found that less strain was placed on the back in the hex bar deadlift. They also found that more weight could be lifted. Moreover lifters were able to exhibit higher power outputs at well. Here’s an excerpt from the study.
Across the submaximal loads, significantly greater peak force, peak velocity and peak power values were produced during the HBD (hex bar deadlift) compared to during the SBD (straight bar deadlift) (p < 0.05). The results demonstrate that the choice of barbell used to perform the deadlift has a significant effect on a range of kinematic and kinetic variables. The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the HBD is a more effective exercise than the SBD.
A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads
The researchers also determined that hip ranges of motion were within a few degrees of the straight bar deadlift (SBD). They also found the hip moment (force exerted by hip muscles) to be very similar to the regular deadlift.
From this research we can see that even though the trap bar deadlift places less stress on the back, and uses the quads more, it is definitely a deadlift pattern movement. Check out this graphic that compares hip hinge movements to squat pattern movements. The top of the pyramid are the least hip dominant movements.
Power, Acceleration, and Heavy Weight Trap Bar Deadlifts
If you’re a research nerd like me, you’ll start to see a clear pattern when reviewing trap bar benefits. Research studies clearly indicate that you can lift more weight, and produce more power when using the trap bar deadlift, especially if you’re using the high handles on the hex bar. This is key for athletes that need to be able to accelerate, and produce high power outputs.
The benefits of the trap bar deadlift are numerous; however, there are some key benefits for athletes. First, you don’t have to use a mixed grip, and you have a choice between high handles or low handles. When using a normal bar, you get what you get, one starting position.
The trap bar also benefits those that don’t have great hip range of motion, like taller athletes or athletes that have a hard time getting into a good starting position on the conventional bar. If you’re the type of athlete that has a hard time avoiding rounding the back when lifting, then a hex bar can be a real life saver. Next, let’s talk about how to use this bar to gain strength, power, and muscle mass.
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How to Use the Trap Bar Deadlift in Your Lifting Routine
Most athletes miss use the trap bar deadlift. This bar shouldn’t be thought of as a way to make deadlifting easier. Instead, this variation of the deadlift should be used to allow you to work your muscles harder! Recall that you can lift about 8% heavier weight with this lift, compared to your conventional deadlift. Let’s use that to our advantage.
Trap Bar Deadlift Benefits: Lifting Heavier Loads
To get stronger you need to spend more time lifting heavy weight. This isn’t up for debate. In fact, the fastest way to gain strength is to find training strategies that allow you to lift more reps with more weight, and still recover from them. The trap bar is ideal for this.
Because you can utilize a little more quad with the trap bar deadlift, you can lift a higher total load. This is similar to using a box squat to overload your lower body, thus improving your conventional back squat. Once you establish what your 1RM trap bar deadlift is you can easily substitute it into any strength program for the conventional deadlift.
If you want to use this lift in one of my most popular programs, then check out my 9 Week Functional Strength Program below.
Trap Bar Deadlift Benefits: Lifting Faster
Lifting faster, and producing more power is a must for all lifters, especially for athletes. Accelerating your body, or moving a load powerfully is a must for sport athletes, and tactical athletes. In fact, moving powerfully might be the most important aspect of athletics.
This research study investigated which loads allowed lifters to generate peak power outputs. They found that a 60% of 1RM load allowed athletes to maximize their power output. Interestingly enough, the back squat load was pretty close, at 65% of 1RM.
When programming for max power output, you need to stick to 60% of your 1RM with the hex bar deadlift. More importantly, you need to keep the sets fairly small, between 3-5 reps. Make sure to rest 2-3 minutes between sets, as you need to focus on moving the weight as fast as possible on every single rep. You also need to try and maintain perfect from on each rep. This isn’t bodybuilding, we can’ have the barbell slow down in the final reps.
Trap Bar Deadlift Benefits: Lifting More Volume
This is one of the most underutilized aspects of trap bar deadlifting. While the trap bar deadlift isn’t easier than the conventional deadlift, it is more resistant to form degradation. Think about it this way. When you’re doing a hard regular deadlift set, you can start to feel your form degrade by the final rep. This doesn’t happen as quickly with the trap bar deadlift, partially because your back experiences less strain.
This means that you should be able to lift a little more volume than you could in the conventional deadlift. Don’t go crazy here, try adding an extra set, or an extra rep across all sets. You won’t make huge gains in the short term with this method, but think how much further ahead you might be in 3 months!
It’s also important to note that bigger, longer sets, are also likely to increase muscle growth. Some researchers have noted that the traps work a little harder with the hexagonal bar. This is great news for the guys. Everyone knows that the ladies are most attracted to men with trap meat!
If you want to check out my most popular function bodybuilding hybrid program, then you’ll find the details below.
Trap Bar Deadlift Benefits: Heavy WOD
This is by far my favorite use of the trap bar deadlift. I like to program WODs with heavy loads from time to time, and I’m always concerned about my athletes form in the final few minutes of the WOD. If you’re going to be injured it’ll happen with heavy weights when you’re most fatigued, and your form is compromised.
It’s a little easier to maintain good form with the trap bar deadlift, and this allows you to program it into your WODs with a higher margin of safety. While you can’t afford to ignore proper form, it can be a safer alternative, allowing you to push harder, compared with traditional barbell deadlifts.
Final Thoughts
I’m not telling you not to do normal deadlifts. It’s still one of the best strength and mass building exercises out there. However, I bet you’ve been deadlifting for years with a normal bar. At that point, your gains will definitely come slowly if at all. Switching to the trap bar for a few months can help jump start your gains.
Westside barbell has been one of the strongest gyms in the world, due to their hard training. They also constantly rotate through speciality bars. This rotation allows them to avoid some overuse injuries, and keeps the body adapting to new training stimuli.
If you have access to a trap bar, you should definitely give it a try. Try it in the off season, or when you’re in a strength building period of your training. If you have any questions or comments put them below. Now get out there and get training!
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