The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Father of Three Bosch232's Avatar
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    Trap Bar Deadlifts

    Today I pulled the trap bar out of the corner of the gym and did dead lifts with it for the first time. Man, do I like those a lot better than true dead lifts..! It appears to move the center of effort much more in line vertically with your spine/core, instead of cantilevered out in front of your knees/legs. I was definitely able to lift more. 30 pounds more x 10 reps more.

    So, I guess my question is.... With my primary goal being hypertrophy (rather than performance and strength gains) would I be cheating myself by adopting this as my main way to dead lift?
    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

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  3. #2
    Hungry like the wolf. Dgro's Avatar
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    So, I guess my question is.... With my primary goal being hypertrophy (rather than performance and strength gains) would I be cheating myself by adopting this as my main way to dead lift?
    yeah, a little bit. barbell deadlifts are great because they work well in tandem with back squats - granted, they work a lot of the same muscles, but squats favors quads while deadlifts favor the posterior chain including lower back. hexbar deads, like squats, or more quad dominant. so in replacing barbell deads with hex deads, you're making your training regiment less well rounded. so logically it makes more sense to not do that... but assuming you're just a hobbyist and not a wannabe competition bodybuilder or anything, you could probably get away with it relatively unnoticed.

    that said, i'm like you and like hexbar deadlifts a lot. not wanting to drop barbell deads completely, i set up a 3-day rotation with those two and back squats. so since i hit two of them once a week, it looks like this:

    week1
    Monday: Sumo Deadlift
    Thursday: Back Squat
    week2
    Monday: Hexbar Deadlift
    Thursday: Sumo Deadlift
    week3
    Monday Back Squat
    Thursday: Hexbar Deadlift
    repeat

    you could try something similar if you decide you want to keep regular deads and still do hex deads
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  4. #3
    SchModerator ZenMonkey's Avatar
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    To answer your quesition: Yes.

    Also, size is a function of diet.
    Last edited by ZenMonkey; 03-07-2010 at 04:26 PM.
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  5. #4
    Garage Lifter
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    You'll probably get a lot of different opinions on this one but there are a lot of proponents of the trapbar. Ken Leistner, Stuart McRoberts, and Paul Kelso to name a few. Joe DeFranco and Jim Wendler both feel that its a perfectly fine sub for deadlifts as well.
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  6. #5
    Father of Three Bosch232's Avatar
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    OK, well I definitely don't want to be subbing one movement for another if it won't help me get to my goals faster. Thanks for the replies.


    Back to the dead lift I'll go....

    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

  7. #6
    Super Moderator vdizenzo's Avatar
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    If you feel better doing trap bar deadlifts, you should do them. They are a perfectly fine substitution.


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  8. #7
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by Bosch232 View Post
    Today I pulled the trap bar out of the corner of the gym and did dead lifts with it for the first time. Man, do I like those a lot better than true dead lifts..! It appears to move the center of effort much more in line vertically with your spine/core, instead of cantilevered out in front of your knees/legs. I was definitely able to lift more. 30 pounds more x 10 reps more.

    So, I guess my question is.... With my primary goal being hypertrophy (rather than performance and strength gains) would I be cheating myself by adopting this as my main way to dead lift?
    Have you tried rack pulls? They usually will allow you to handle more weight and put less stress on the low back.

    Trap Bar deadlifts can be a good alternative but they will usually involve a bit more leg drive and less Back because of the way that the load is placed on your body. If you are looking for a secondary movement for your lower body training day then I would stick with SLDL or Trap Bar Deadlifts. If you are looking for a way to overload your back then I would go with the Rack Pulls instead.
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  9. #8
    Moderator Off Road's Avatar
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    Trap Bar deadlifts can be done with moe quad emphasis or more lower back emphasis. It depends on the stature of the lifter and the form that is used.
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