Choose Your Weapon: Trap Bar vs Barbell
In a field where we have boundless choices and multiple pathways to success, there still lies the question, what will get us there the fastest and the most effective way? In the debate of whether or not to use a trap bar versus the traditional barbell in the deadlift, there are really no wrong answers. Rather what are the right questions that may lead you to the better choice.
Now in my experience, I’ve worked with a number of people that span a large spectrum of training history and skill level when working with a barbel over the years. It’s in my clinical opinion that the correct answer for most individuals is the trap bar.
Really boils down to 3 characteristics as to why I believe the trap bar is the superior choice for most people.
1) Lower entry point and quicker learning curve to success
The reason the entry point and learning curve are closer together with the trap comes down to how the weight is distributed around you. Instead of being in front like a traditional barbell, the weight sits on each side of you. This in turn, gives us space to adequately set up our knees and hips in a much easier and a more comfortable position, in addition to creating a better bar path that leads to better form and technique early on.
2) Heavier weights, higher intensity
To take it a step further, due to the lower entry point and comfortability early, we find that we can load it up much heavier much sooner. In turn, this allows us to achieve a higher intensity, and greater strength stimulus quicker, that leads to improved outcomes earlier in the process.
3) Biomechanical advantage across activities
Not only do we create greater strength stimuluses early on with lower training histories, we also find the biomechanics of the movement tend to reflect positional carry over into our other hobbies and activities. In comparison to a barbell deadlift, the trap bar has much higher similarities in biomechanics and positions that are commonly seen in mountain and field athletics such as skiing, mountain biking, or soccer.
Now we can't just talk only about the trap bar in this comparison. The primary reasons you would opt for a traditional barbell is if you were a barbell based athlete and your sport required skill and competency with that particular tool. It also could come down to personal preference. From a meathead perspective, I will say, there is nothing quite like pulling a heavy ass deadlift from the ground using a barbell, and difficult to find something that matches the adrenaline rush.
Ultimately, it comes down to what fits your needs the most but in my experience in working with a number of different athletes and body types. I can say, the trap bar deadlift reigns supreme and likely the best choice for posterior development and progression.
If you are struggling with your deadlift technique or potential pain in movement, please reach out to consult with a physical therapist at Tundra Performance and Physical Therapy where we are experienced at creating customized and individualized rehabilitation programs fit to you and your goals. Looking not just to get you back to the playing field but beyond.
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