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Old 11-01-2011, 12:05 PM   #1
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Default Trap Bar Deadlift Use

Simple question...not trying to lead you to any specific answer.

Would you recommend hex bar deadlifts to a non-powerlifting trainee who is looking to build muscle, before they have a decent working understanding of squat and deadlift form/mechanics?
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Old 11-01-2011, 12:12 PM   #2
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Originally Posted by BendtheBar View Post
Would you recommend hex bar deadlifts to a non-powerlifting trainee who is looking to build muscle, before they have a decent working understanding of squat and deadlift form/mechanics?
No, for that reason. After, sure, why not...

To me, a trap bar deadlift is just another variation of deads. It takes emphasis off the lower back and increases emphasis on legs. But to do any variation of a deadlift without understanding how/why to do a deadlift doesn't make sense.
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Old 11-01-2011, 12:14 PM   #3
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Originally Posted by BendtheBar View Post
Simple question...not trying to lead you to any specific answer.

Would you recommend hex bar deadlifts to a non-powerlifting trainee who is looking to build muscle, before they have a decent working understanding of squat and deadlift form/mechanics?
Nope. Last part is why I say no. Form/mechanics are important beyond belief, especially for squat and deadlifts.
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Old 11-01-2011, 12:15 PM   #4
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For what purpose? Used as an auxiliary movement (shrugs) I wouldn't have an issue. From my personal experience, trap/hex bars tend to create a lot of rounding in the back. I feel its more dangerous of a lift for a beginner than the straight bar. Also don't feel it promotes the same levers that are used in every day strength training.
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Old 11-01-2011, 12:19 PM   #5
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From my personal experience, trap/hex bars tend to create a lot of rounding in the back. I feel its more dangerous of a lift for a beginner than the straight bar.
This is largely going to be related to how the individual sits for a pull. If anything, the lower back should be less likely to round because you begin your pull from a higher starting point. Which means you don't have to squat down as far. With a trapbar deadlift, your torso angle will/should be higher. This is what takes emphasis off the back and places it on the legs.

Not to say that trap bar deadlifts do not work your lower back.
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Old 11-01-2011, 12:19 PM   #6
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Absolutely. If you tell someone to get their butt down, push through their heals and lift with their legs and they actually listen, the trap bar dead lift will be much easier than a traditional dead lift or back squat.

I don't get not having someone do it just because they are a beginner. It's one of the easiest lifts to get right, kind of like goblet squats, and will actively reinforce the correct movements they will need once they start working with a traidtional bar.
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Old 11-01-2011, 12:28 PM   #7
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I would if I could teach them how to do it and that it is NOT a deadlift substitute. hex bar deadlift is more like a hack squat than a deadlift.
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Old 11-01-2011, 12:36 PM   #8
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This is largely going to be related to how the individual sits for a pull. If anything, the lower back should be less likely to round because you begin your pull from a higher starting point. Which means you don't have to squat down as far. With a trapbar deadlift, your torso angle will/should be higher. This is what takes emphasis off the back and places it on the legs.

Not to say that trap bar deadlifts do not work your lower back.
From my experience every person who gets into a trap bar bows the back in the initial pull from the hips driving back rather than up. I threw the ones from our weight room in storage. Total junk in my opinion. If I am taking the time to teach someone to lift, I wouldn't waist my time on it.
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Old 11-01-2011, 12:38 PM   #9
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In my experience with a Hex Bar, it is more of a squat than a deadlift because it positions the weight around center mass much like a Spider Bar or Cambered variation. Its not a bad auxiliary movement, just I personally wouldn't make it the end all. Its another ego boosting exercise that I see many use as an excuse to NOT do straight bar deads. Of course just my personal opinion. I would definitely explain that its good to help bring up the squat or dead, but not the basis that a program should be designed around.
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Old 11-01-2011, 01:12 PM   #10
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From my experience every person who gets into a trap bar bows the back in the initial pull from the hips driving back rather than up. I threw the ones from our weight room in storage. Total junk in my opinion. If I am taking the time to teach someone to lift, I wouldn't waist my time on it.
I retract my former statement, as it's obvious that those with more experience training others haven't seen good results with this movement.

I'd go with the voice of experience that this isn't a good one for people just starting out.
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