We love to incorporate this bar into our training and so do our ladies!
We utilise this bar for a number of reasons:
1. It can be easier on the back: gripping the bar on the sides as opposed to in front allows some loading to be taken away from the spine and onto the legs. This can be useful to incorporate during different phases of programming.
2. Great learning tool: given recruitment through the quads, we often use this bar as a teaching tool before a conventional deadlift as it can often feel a bit more comfortable before introducing or moving straight into a heavier hinge movement.
3. Lower body recruitment: since the lifter has a more upright torso position, the amount of work through the legs during the movement makes this bar great for lower body muscle development.
4. Ya feel like a badass: you can often lift more overall weight using this bar. In a safe and controlled environment, it is a great way to build confidence and enjoyment within your training.
5. Transition programs: we often use this bar during transition programs where our ladies need a physical and or mental break from their standard squat bench deadlift variation. It feels completely different from either a sumo or conventional deadlift and can really make you feel muscle groups in a different way and help to build explosive power to complement your comp lifts.
6. Great for conditioning: we love to incorporate this bar into conditioning sessions, specifically gritty Strongwoman Saturdays! This bar is a great compound movement that allows you to incorporate load during higher intensity sessions in an effective and safe way. We like to incorporate this movement as a primary lift in a circuit based session.
Whether you are a beginner lifter or have been crushing through some kg’s for years, the trap bar deadlift is a fantastic movement to incorporate into your training.