This is going to be controversial again... Here's a question I received about the trap bar "deadlift". My comments are below...
### QUESTION ###
"Mehdi, Great App and awesome daily emails. The questions are usually ones I've had myself! My question is: For my deadlift set, would a trap bar be just as effective? I can lift more with better form, and don't bruise up my shins. Thanks!"
*** MY ANSWER ***
Trap bar "Deadlifts" aren't really Deadlifts.
They're more like a half Squat with the weight in your hands.
Because your legs aren't in the way of the bar unlike with Deadlifts.
So you can pull the weight with a more upright torso, like when doing Squats.
On top of that, the weight doesn't hang in the front like with Deadlifts either.
That's why the trap bar Deadlift is less stressful on your lower back.
Now some people think this is a "good" thing.
They think less lower back stress is less risk of injury.
While I usually agree with this, it misses the point in this case.
Because any kind of lifting weights (or even exercise) *is* stress.
But no-one considers that "bad".
Quite the opposite, it's thanks to that stress that we build muscle...
... and STRENGTHEN our bodies...
... including our joints and spine.
I'm sure you agree a strong back is a better than a weak one.
But how are you going to strengthen your back...
... if you avoid exercises that TRAIN it...
... exercise like heavy Deadlifts?
Hyper-extensions?!?!?
Come on now.
Even if that BS was effective, you're still not practicing picking up weight from the front.
And yet you're doing that a ton in your every day life.
Like when you have to pick up a box or kid.
You don't lift that from the sides.
You lift it from the front.
That's what Deadlifts are about: practice lifting stuff from the front with a neutral back.
Trap bar deadlifts don't train that, they're more likely picking up a wheel barrow.
That's why they're less effective than Deadlifts for pure back strength.
By the way, regular Deadlifts don't bruise my shins.
They did years ago when I was doing them *wrong*.
They no longer do because I discovered how to do them RIGHT.
This is the proper way to approach challenges in the gym...
... or in life in general.
You don't quit and go do something easier instead.
You figure it out.
Start here...
https://stronglifts.com/deadlift/
Check the section on shins.
And keep it simple.
-Mehdi
P.S. As the name implies, the trap bar is most useful for shrugs. There's no friction against your legs unlike when using a barbell. But then again, who needs shrugs when you Deadlift already? Only people who do them light instead of heavy. That's why my apps help you go heavy...
https://stronglifts.com/apps/
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