Trap bar dead only if you don’t compete in powerlifting?

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Welcome to One Good Question our Friday
episodes of Facts. This week this is

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this is a self generated question.
I haven't seen anybody ask it anywhere,

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but it's worth talking about for sure. The question is, if you were

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not planning to compete in powerlifting,
Yeah, should you do a regular deadlift

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if you have access to a trap
bar? Yeah? I think yeah,

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trap bar versus deadlift or even like
conventional versus sumo, there's kind of like

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three options. Yeah. I think
should is just so basic, right,

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so, like, yeah, are
we focusing on physique? Do we care

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about strength? I do think that
the straight bar conventional deadlift has probably the

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best like forced levers to grow hammy
and glute strength and all around connect because

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as soon as you get into the
trap bar, depending on how you pull

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it. Obviously, if you have
really good body control, you can do

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it however you want. But majority
of folks the benefit is that you can

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get more upright torso yeah, but
then you're taking away your hammies and glutes

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like you're still using them, but
it's a lot more quad driven, and

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then it's like a lower loaded squat. So tons of athletes and stuff.

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I think it's great because you know, you can hop onto a machine.

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It really is like personal previence because
then you can hop on a leg,

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curl and work your hammies separate.
You can do an RDL with a cable

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or dumbbells and hit your hinge.
But I think the biggest thing for me

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is that a conventional straight bar deadlift
is probably the best hinge in the game.

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Okay, but the trap bar because
it's not a direct replacement, although

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it is a deadlift. Yeah,
same with like a dump squad people would

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call it, but that's kind of
like a sumo deadlift people call it it.

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I think a dump squad where it's
like a kettlebell between your legs,

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so you're kind of sumo stance.
But again, like even the sumo deadlift

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is more quad dominant than hammy and
glute compared to the conventional so it depends

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what you're kind of focusing on.
For a long time, people thought the

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sumo hit more glutes, but it
literally just doesn't. We have to look

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at range of motion of the of
the hip itself and the hip extension,

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and then you know how much knee
bends happening, and the sumo obviously depending

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on levers of your arms. The
truth is, and we I literally just

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did the YouTube on it, Like, you don't need a deadlift at all.

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Picking up something off the ground is
probably good. You know, there's

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probably nothing bad there. But if
like you're just worried about your physique or

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even general movement, I mean,
you can do lunges and stuff, right

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that gets you through a deeper range
of motion of kind of picking something off

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the ground. You don't have to
perfectly emulate that, but right now I'm

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kind of like that, right.
I don't compete and bodybuilding, power lifting,

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I don't compete in shit but life. And I conventional deadlift because I

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enjoy it. I conventional deadlift because
I think it's just like one of the

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best like pure strength movements. Uh. And then it's my main hanmy and

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glute movement. A thing to say
for trap bar deadlifts, the load is

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more central to your body, so
you just see, you can you can

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be more upright. You have less
need of a belt often, yeah,

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because you're more upright. Less you're
upright sure, and your arms are like

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kind of at your hips already,
or a conventional deadlift, your arms are

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going to kind of be in front
of you kind of torquing on your rigidity

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or torso testing it. And the
number of people that I have seen over

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the course of the time that I've
been been involved in powerlifting who've actually hurt

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their lower back. Deadlifting is relatively
low ybe maybe hurt, but maybe not

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injured. Right. However, if
you're someone prone to lower back stuff,

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and you know, usually that's you
know, related to strength, but sometimes

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it's you know, arthritis or there's
you have a disc problem or whatever,

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a trap bar deadlift does really load
your lower back the same way, Yeah,

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which is good and bad. Right. It's good because you're not going

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to hurt your low back or feel
tension, But it's bad because your low

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back probably has to be in a
compromise position to really train the hammies,

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right right. That's kind of like
the we're moving these scales of what you

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need. So if that's the thing, like you should be working on strengthening

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that another way. Yeah, Yeah, you definitely could do a cable ar,

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dumb belts, lighter loads, more
manipulative, like you can move the

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weights around how you need. Yeah, but again, like, yeah,

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what makes a dead conventional deadlift good
is also what makes it like difficult and

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like I guess I hate to say
it, but yeah, like a hair

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sketchy Because the truth is, you
look at all the data, and Jim

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just said it, you look at
like legitimate empihicle data rather than our anecdotal

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fifteen years thirty years together training.
Literally, it goes like the safest activities

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on the planet go walking, bodybuilding, powerlifting, and then I think swimming.

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I think swimming. There's more real
injuries than fucking powershold yeah, just

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yeah, repetition, right, or
like lungs who knows what? Or like

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because you're kicking force more stuff on
your joints there, like moving shit faster

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baseball. Who has the most double
shoulder issues ever? Baseball? Right,

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it's not heavy weights, it's whipping
that shit fast. And yeah, water

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kind of stops that. Actually,
resistance probably helps it a little bit,

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right, because sprinters get injured more
than swimmers. Why is that because they're

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throwing force with no resistance. Swimming
there's light resistance in you're throwing force.

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And you can look it all the
way. If I go sprint right now,

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my chance to rip my hammi is
way high. If I sprint with

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the sled chances go down. Resistance
training is insanely safe and even the deadlift,

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despite many podcasts and many people on
bodybuilders and people in the world saying

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it's not, they're literally just wrong. I find that right right now I

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can pull more with the drap bar
than I can with the straight bar.

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Yeah, I think you'd be practice
because it's next to your it's sortady auto

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in your mid foot. You could
probably trap bar deadlift more than squad and

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deadlift probably, so you know,
that's everyone, that's everyone because and depending

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on the height, a typical trap
bar does have heightened hand handles all available.

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Yeah, many have low ones as
well, but either way, Yeah,

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it's dead midfoot, it's based around
you. You get to be more

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upright. It's just more more leverage
advantageous. And we have the kabuki open

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trap bar. Yeah it feels good. Yeah, you can kind of shrug

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it, row with it, walk
with it. Even athletes, you know,

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like most people can deadlift, you
know, and you don't have the

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max deadlift to get the bennies from
it. But trap bar for someone who's

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not a lifter is probably easier to
overload over time. Yeah, I hate

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to say safer but it's probably easier
to overload because the forms easier. Your

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body just like gets into the perfect
position. You learn how to brace,

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and you can you can trap our
deadlift. Conventional deadlift is more technical,

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and I think like people who have
have jobs picking up things, that's the

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position that they try to get you
to be right to pick things up.

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Yeah, big boxes or whatever you
gotta do. Yeah, so that you're

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your center of gravity is like very
midline. I would I would probably throw

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one of those in your repertoire if
you want to have a good life base.

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You know, a lot of people
say they train for life or whatever,

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whether they do or not. If
you're purely aesthetic BAS, you can

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probably ignore both to be honest,
And then if you are trying to be

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a powerlifter, I'd probably ignore the
trap bar. That's kind of where i'd

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probably throw those categories. If you
got a job and try to do life,

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you know, trap bar is probably
your easiest best mixed or general athletics.

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If you're a basketball player, et
cetera, you could probably do either,

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but probably lean towards the trap bar. If you're purely aesthetic BAS,

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you could do either, but you
don't need either, and then if you're

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a powerlifter, you just got to
get your hand on a straight bar at

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some point. Sounds good, Ladies
and gentlemen. New episodes every single Friday,

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three sp dot co for all your
training gear needs, luxury training gear,

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hoodies, sweats, anything you need. And I'm Soli Micha. I'll

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catch you the next one. I
am at the Jim mcd and all those

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social media. This show is fifty
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