Conventional barbell deadlifts have long been touted as “the king of exercises”.
- Wanna be bigger? Deadlifts.
- Wanna get stronger? Deadlifts.
- Wanna own Rambo-sized traps? Deadlifts.
However, new research suggests there might be a new king.
In a recent study published in the Journal of Strength and Conditioning Research, a team of scientists from Scotland suggested that trap bar deadlifts (yep, the hexagonal bar which collects dust in most gyms!) may be superior when it comes to gaining strength. (1)
Let’s take a look at it.
What’s The Difference?
The easiest way to tell you is to show you, so watch the two videos below.
There’s a few subtle differences here.
The first is the hand position. By grabbing the bar in a neutral-grip, the trap bar places your forearms in the optimal position to help you lift a heavier weight. Another key difference is that you’re “inside” the bar, which centres the load over your entire body and places far less stress on the lower back.
What Did The Study Discover?
A team of researchers from Aberdeen, Scotland, recently suggested that the trap bar deadlift might be a better strength-builder than the conventional deadlift.
Controversial, I know!
In this study they had 19 male trainees (all powerlifters) hitting multiple sets of each deadlift variation as they charted the muscle activity and strength gains.
Surprisingly, those who did trap bar deadlifts saw a 10% improvement in max strength versus those who did conventional deadlifts. The researchers put this down to the fact that the trap bar places less stress on the lower back and replaces that with increased involvement of the quadriceps, a much more powerful muscle group. (1)
Interestingly, these findings were later re-confirmed in further research from California State University, Fullerton.
This time around, the researchers measured the muscle activity of the quadriceps (biceps femoris and vastus lateralis) and lower back (erector spinae) while trainees performed sets of trap bar deadlifts and conventional deadlifts. They found that using the trap bar created more force, more power, and more velocity! (2)
So Are Traditional Deadlifts, Err, Dead?
No chance!
Yes, this research highlights the benefits of trap bar deadlift and shows us that it can be a great exercise for athletes looking to boost their explosive strength, but that doesn’t mean traditional deadlifts are no longer useful.
You see, the researchers in both of these studies acknowledged that the main reason we can generally lift more on the trap bar is because it reduces the involvement of muscles which most of us consider to be “weak points” (e.g. the lower back).
However, if we want to build a strong, muscular physique we really need to be training those muscles, not avoiding them, so even though you can’t lift as much weight on a traditional deadlift it’s still serving a great purpose!
In some ways it’s like replacing barbells squats with box squats; the box squat variation enables you to move a heavier load, but it does so at the expense of some of the weaker stabilizer muscles involved in a traditional barbell squat. (3)
So that’s why recommend working both variations of deadlifts into your program. I like to switch between them every few months to keep things feeling fresh.
Further Reading:
If you enjoyed this blog, then you’ll probably also like reading these.
>> Kettlebells Vs Dumbbells
>> Full-Body Training Totally Rocks
>> How To Make Your Own Pre-Workout From Scratch
References:
- Swinton P. A., et al. A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads. J Strength Cond Res (2011).
- Camara K. D., et al. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells. J Strength Cond Res (2016).
- McBride J. M., et al. Comparison of kinetic variables and muscle activity during a squat vs. a box squat. J Strength Cond Res (2010).