Deadlifting Alternative – Trap Bar‏


It’s been emotional but this will be the last part of my three day deadlifting spectacular.

Although I have enjoyed it greatly I am not going to lie I hope I don’t need to type the word deadlift again for another lifetime.

My whole life has been revolved around sport and exercise. Most of my friends are all high level athletes or dedicated gym goers.

So I feel this puts me in a good position to say this.

Most people I know or have spoken to who have back problems usually attest these problems to deadlifting.

Now this could be down to poor technique but I do think deadlifting puts an incredible amount of pressure on the lower back for some people.

For the past 2 days I have spoken in depth about how the deadlift can be such a great exercise. So how best to combat this problem and keep this great exercise in your exercise problems.

There is 1 simple solution!


This just involves using a trap bar instead of a straight bar for deadlifting.

I am still unsure how to attach images in the middle of these but google the term ‘trap bar’ to see exactly what I am speaking about.

What a great invention for athletes, personal trainers and recreational gym users.

Trap bar deadlifting is far easier for beginners to work with than a straight bar. It is significantly simpler for a novice to sit into the correct position.

As I outlined in the first deadlifting e-mail, it is a pretty complicated process to get the correct form on the barbell deadlift.

So doesn’t matter if you are a novice, intermediate or experienced with the deadlift using the trap bar simplifies the process by a nbso huge amount.

Due to the design of a trap bar we step inside the bar essentially putting us in the middle of the weight rather than being behind the bar. Which reduces the amount of pressure placed on the spine compared to using the straight bar.

Which is a huge advantage from an injury prevention perspective.

The design of the bar has another advantage as it allows us to lift more weight using this method. I find it lends itself to a more powerful and quick movement. Studies have shown that use of the trap bar can lead to developing more power when deadlifting.


Step inside the bar.

Grip bar tightly using the handles.

Sit into a squat keeping your hands down with a slight arch in your back.

Drive by pushing your feet through the floor; drive your hips forward while straightening your legs.

Keep your core tight throughout the movement.

Much like the barbell deadlift do no over extend at the top of the lift.

Maintaining good posture squat back down to return the bar to the floor.

What an exercise!

So there you have it, I think I have finally run out of things to say on this matter.

I hope you have enjoyed this in depth look at deadlifting.

Share Button

No comments

Post a Reply

© 2013 Kieran Malone Powered by MadeBrave