Trap Bar Deadlifting: Selecting Your Variations

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Trap Bar Deadlifting has gained major momentum in gyms all over the world. More and more, we see coaches, trainers, and enthusiasts looking to the trap bar for their deadlifting options.

This I LOVE to see!

The Trap bar brings so many benefits to training that for years got overlooked because of the traditionalist mindset that is

“IsN’t A tRuE dEaDlIfT”.

Since we have progressed, this modality gets looked at because of its safer, more malleable, and more transferable movement.

But how do you decide which variation to go with when you are starting out. Well, we can help try to answer that for you.


In this video, we look at the Standard option, Staggered, and Single Leg.






Key Takeaways

• Deadlifting can vary from demand person to person. Whether to deadlift or not really shouldn’t be the question but more which option is the ideal one for the person I am working with.

Traditional Deadlifting is a great option for almost anyone and should be seen as the foundation of the pyramid of options. This move develops Hip Hinge strength, Pillar Stability, and Grip strength to name a few things.

Staggered Stance Deadlifting is an awesome bridge for clients looking to develop their balance under load. Most of the time we aren’t simply bodyweight when in gait patterning and this can help develop that as well as challenging hip musculature, lateral abdominal muscles, and foot stability.

Single Leg options are the top of the pyramid for truly developing the single leg. This isn’t just a balance test but a true delineation between bilateral and single leg capabilities. Clients should have to check the boxes for both previous deadlifts at 100% bodyweight for 3 sets of 8 reps before attempting this option.

 

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