TRAP BAR DEADLIFT Guide | Muscles Worked + High VS Low Handle

[@tim..t175]

I do trap bar deadlifts every second week and the week in between conventional deadlifts. My theory was using the trap bar to get my body used to heavier weights, which i hoped would bring my conventional deadlift up. Maybe it’s just like a placebo effect but so far its working. During the week i also do RDL’s which i find helps

[@thatfitfriend]

Logic checks, love it!

[@DennisKyng]

Officially switching to low-handle trap bar deadlifts instead of barbell deadlifts. Great video! 🙂

[@thatfitfriend]

Thank you! Ebb and flow. Rotate them based on needs/goals 🤝

[@007-spideysense]

​​@@thatfitfrienddo you think it's possible to do both over the course of a week or is that too much. I usually do two lower body days a week. A day I back squat heavy and then do reps on something like RDLs or trap bar deadlifts. Then a day I go heavy on conventional deadlifts. And do reps on front squats or lunges

[@djjohnjoseph]

You read my mind posting this! With gyms back open 12 April I’ve been reading up on them the last few weeks. Seems to be the perfect hybrid of a deadlift and a squat and without the risks of doing either separately. Programming them in as low handle, with a GHR or Nordic curl as an accompanying leg exercise 👍

[@thatfitfriend]

Love it 💪💪

[@amup17]

Tb dl is more dl than sumo dl

[@alisongill7320]

I don't really enjoy barbell deadlifts but I LOVE trap bar deadlifts so I pretty much exclusively stick to those. But sometimes I worry I'm not getting enough hamstring/glute engagement. Can you recommend another exercise that would complement the trap bar deadlift and really work my hammies/glutes?

[@thatfitfriend]

For sure! Also, when building the glutes/Hammies, note the options below are only a few that replicate the movement pattern of the dead. I’m not listing all of my fave options for building these muscles, but can it you want me to! A few variations worth trying - Trap bar deads with an intent focused higher hip position, you can modify trap deads to be more posterior my playing with your hip position. BB or DB RDLs are also fantastic, DB RDLs with a band around the waist attached to an anchor are phenomenal

[@N_Sbn_Ur]

As I'm more suitable for deadlifts than squats, because of long limbs and short torso, can say something about this: 1. Always choose low handle, as more amplitude is better than shorter. 2. Foot stance is the same as in squat. 3. Always start from dead point on the floor with very short pause when you're up, because It's dead lift. Well done with your instructions!! ✌️

[@CVORTEXBEAT]

Is those advices for powerlifters ?

[@iFangblade]

Loved your article on this topic at thatfitfriend, keep up the great work!

[@thatfitfriend]

Thank you so much! My favorite way to learn is with written and video components so I’m always stoked when others resonate with the content and it helps 💪

[@shellytanner]

Great, to the point.

[@thatfitfriend]

Thank you for checking it out!

[@kennethmacgregor-Gregorach]

Such a good, informative video!

[@thatfitfriend]

Stoked it helped!

[@user-fz3sz2dj4r]

Great video, thanks, subbed !

[@thatfitfriend]

Ay, welcome and thank you!

[@deankerr2469]

Good video, thanks! I like to use both the high and lower handles even In the same session. I have a groin issue which gets worse anytime I try to barbell squat or leg press etc, however, when I use the trap bar it doesn’t affect my groin area so I just do a lot of volume and try and fatigue the quads that way. And yeah great for grip strength . Tbh it’s a badass movement I wish I started years ago. I never gave it much thought to try it until recently.

[@thatfitfriend]

Love it - that’s a perfect example of working within your means around an injury to still produce favorable results! Stoked you’re enjoying the trap bar - I agree, it’s an underutilized tool for sure

[@deankerr2469]

@@thatfitfriend Absolutely bro! Game changer :) This video deserves more views! Its one of the best videos I have watched on the trap bar.

[@deankerr2469]

I think the trap bar doesn't affect my weak groin due to there not being the stretch reflex that you mentioned is part of the barbell squat.

[@thatfitfriend]

@@deankerr2469 thank you, and I would agree with that based on the info you provided! When we start to pass 90 degree hip flexion in movements like squats, we’ll tend to get more internal rotation (due to gait patterning) and more adductors, so if there is any lack of stability in the pelvis it makes sense that you feel off with your groin in the squat. Note, this is not a definitive logic though and I would need more context to suggest something more direct, but it makes sense based on what you’ve explained!

[@deankerr2469]

@@thatfitfriend Np :) I am unaware of gait patterning. And I think you are spot on. I think my groin pain is in relation to my pelvis which I've fallen on hard concrete a couple times (on the left side) and also pulled my groin a lot playing football (soccer) over the years. Last year I couldn't run over 5kms without my left groin packing in. But now I can run a lot without much issues, I avoid football though! and I can also trap bar deadlift with no issues so really happy with that after 2 years of not being able to barbell squat or leg press... now legs regaining their overall strength already after only a couple sessions with the trap bar deadlifts :) Hope you're well and enjoying your training and thanks again for the helpful videos!

[@alessandro519]

Awesome video! Thanks

[@thatfitfriend]

Thank you for checking it out!

[@alessandro519]

@@thatfitfriend it’s my favourite lift but I find the setup and the start of the lift so hard. I’m 6.3 and that’s probably doesn’t help..lol

[@timetraveller3063]

Interesting explanation..thanks

[@thatfitfriend]

Thanks for checking it out!

[@SEAKPhotog]

Great stuff. Thanks!👍🏻

[@thatfitfriend]

Stoked this helped! 💪

[@santosh8471]

Great vid..however does wearing gym glove reduce the quality of lifiting i generally get skin tear in palms after heavy trap bar lift and can using gym glove help in better bike riding control on roads..

[@thatfitfriend]

Nah, if you like wearing them and they allow you to perform better then rock em!

[@santosh8471]

Thanks for your suggestion bro..😊👍

[@MultiGeetesh]

Jake .. Please make a video on Iron Plates vs Bumper Plates, better for home gym ?

[@thatfitfriend]

I can! Only issue is I don’t have plates in my apartment, but I can speak to which are better in certain contexts if you have specific questions

[@chrismorgan1838]

So during the video at 1:36 I notice you take a wide stance to deadlift and your knees sorta face outwards a little. Isn't it generally recommended to trap bar deadlift with a closer stance and with knees forward to make the quads the primarily movers?

[@thatfitfriend]

I change stance fairly often when pulling based on how I’m moving. The idea that there’s one “ideal” stance is misleading. Things can vary every day due to a multitude of factors. The goal is to maintain some consistency of form when working through routine deviations! To add more here, form should always reciprocate goals, too. So I’ll adapt/coach different strategies based on the goal at hand. Hope that makes sense!

[@chrismorgan1838]

@@thatfitfriend Since I care about lifting the most weight and I'm stronger with a wide stance like yours I guess I should just stick to it most of the time and bias my quads during squats and leg presses.

[@thatfitfriend]

@@chrismorgan1838 that’s the idea! And you can always adapt a diff stance when the goal is quads with these!

[@mike90susanoo84]

Out of topic but aren't you from another video talking about pull ups vs chin ups on the bar bend channel???

[@thatfitfriend]

Yes! I was the Fitness Editor there for 4 years and am in a handful of videos of theirs covering other topics. 💪

[@Inty6]

Hey dude, great video. I was just wondering how they'd work on a 4-day program. I've replaced deadlifts with trap bar deadlifts (high-bar) but am still experimenting and have just been enjoying my training as much as possible since gyms reopened. In the past I have done a Squat 2x week, Deadlift 2x a week type split (all on different days - I pair squat with bench and deadlift with OHP). A lot of the stuff i read online talks about them being too close to a squat so I wonder if they could get in the way with each other, especially with the extra quad engagement. I've considered the second deadlift day being RDLs instead to make up for the little less posterior chain activation but i don't have the knowledge to speculate really.

[@thatfitfriend]

Tough to say since I don’t obviously have a full scope of your program/goals, but I’d say run a couple of mesocycles and do some trial and error. You may find that your quads are wicked gassed from more trap deads and you may not, a lot will have to do with the scope of your work/anatomy/etc. You could also do a trap bar dead, then follow it with a trap RDL which is one of my fave RDL variations for training the posterior! And thank you 💪

[@Inty6]

Cheers for the reply! I'm going through my first ever cut at the moment and planning my programming for my next long-term bulk - so it doesn't for the most part really exist at the moment. 😬 I saw that Jim Wendler doesn't mind trap bar deads being programmed in 531 but thats only with the low bar and 531 typically has you squatting only once a week so maybe the interference would be less. I'm not planning on doing anything like 531, I just thought if he thinks it's okay then it must be given that he's likely coached 100s of athletes with it. I'm all a bit paralysis by analysis at the moment dude! All I know right now is i want to stick to 4 days a week as it's great to help structure my week.

[@johne3999]

How much more can you lift with the trap bar, using the low handles, vs a conventional deadlift? For me, I can lift about 10% more using the trap bar. I was surprised it was this much because both lifts start from the same height.

[@thatfitfriend]

Don’t know, don’t really care, tbh. Different movements so it’s normal to get different outcomes. I’m not surprised. You’re changing hand position which will change force production into the ground and allow a more “quad heavy” concentric which is typically stronger for folks compared to the balanced/posterior bias on the conventional dead! Fun to play with both and see what you can do, but the numbers don’t really matter & that 10% can vary from lifter to lifter based on a lot of factors!

[@mikek3124]

So I’ve been using the trap bar for the last 1.5 years . Never maxed out. But my 3 rep max(420)is 2.25 bodyweight. I’ve been using the trap bar 3 times a week. My goal is to reach 2.5 bw for for 3x3 . Should I just keep doing what I’m doing if it’s working? Or do you think this will plateau soon? Thanks guys

[@thatfitfriend]

Hey Mike! I'm a big believer in running a stimulus until it stops working, AKA if it ain't broke, don't fix it. There will likely come a point where progress slows and when that times comes you can then shift gears accordingly. For example, if you notice you're missing reps off the ground, then you could create training days that focus on that ROM/part of the movement (building quad strength/pulling strength off the floor) and leave other days for focusing on strength through the full ROM - that's just one example of how you can modify your frequency in the coming weeks. Hope that makes sense! Happy training, sir.

[@rayd.5570]

Hi Jake, what brand are you using? Is it generally speaking “easier” to get posterior chain activation on high trap bar DL vs conventional?

[@thatfitfriend]

To be honest, I’m not sure which brand this is! There are no end caps on this one as it’s pretty old - I’ll ask next time I’m in the gym. That’s tough to say. In my personal opinion, I think it can easier in some respects due to the positioning of the arms and the ability to perform higher volume work, generally. It’s also a bit easier to add some eccentric work into trap bar deads compared to conventional bb deads. I will say, when doing posterior-focused high-handle work, it’s important to stay cognizant of your hip position. Since the knees don’t need to be cleared, we have to actively think about maintaining a slightly more vertical shin! If you have a trap bar available it could be a fun experiment to make a block with a CBB dead day and trap day, then compare what you notice over 4-6 weeks. Hope that answered your question!

[@rayd.5570]

@@thatfitfriend You answered it and then some! Much appreciated man. Will give it a shot!

[@ritparent7239]

Given the same number of reps, how much of a weight difference do you see between the low and high handles? As an example, for sets of 10, you're using 405 for high handle but only 225 for low handle.

[@thatfitfriend]

It’s not a clear cut answer for everyone, tbh. Also, I wouldn’t even worry about the difference because when shifting handle position you’re changing the movement pretty significantly so it’s normal to see a difference (sometimes a large difference depending on one’s strength/anatomy). Basically, this is a detail that doesn’t really matter and it’s going to vary for everyone. Program accordingly and use loads that match the block’s goals/structure/your capabilities.

[@FreeKekistann]

Did your grip just improve with the weight you have on the bar?

[@thatfitfriend]

Yeah, homie. It will improve over time as you keep consistent and progressively overload. Pull ups and chin ups are also major keys for my grip gains

[@FreeKekistann]

@@thatfitfriend Cool and thank you. I (rarely) get injured with back squats, so I recently switched to hexbar. I started wondering as you use some heavy weights and no straps. Thanks again.

[@user-qb4on2qm7z]

Hey, I have long femurs and short arms so I struggle getting into proper position even on a trap bar. It's a lot better with high handles but I feel that I am missing out on the benefits of low handle because my chest is almost parallel when doing them. Would you recommend just using the high handles?

[@thatfitfriend]

If I was coaching you, I’d keep you with high handle pulls, then give you variations that would replicate the same level of knee/hip flexion you get with low-handle but that you can perform harder and more comfortably! I have long femurs, too, and there’s no need to force a movement just for the sake of doing it. Plenty of options to still make gains and have you feel comfortable with your exercise selection.

[@NorEEzta]

Try using 3 or 4 inch crash pads with the low handle.

[@mailman35419]

Are questions still answered here? Im having issues with my low handle grip. Im not sure if my grip is weak or if I'm not properly recentering myself on the descent. I can do about three reps(weights not an issue), but rep 4, the trap bar either rotates forwards or backwards.

[@thatfitfriend]

As long as I'm alive and kicking, questions will be answered! It could also be how you're displacing force when lifting. IMO, it's normal to have to reset more often when working with a low-handle setup as there are a lot of moving parts and as you fatigue, you're likely not lifting as vertically as your previous reps. I don't see resetting as a bad thing and I don't think it's necessarily a weak grip especially if you notice that forward/backward shift throughout your set after multiple reps - more likely it's just mechanics shifting a bit as task/fatigue scale through your set!

[@mailman35419]

@@thatfitfriend yeah I think today I noticed it was mostly two things 1:not properly descending back down and reseting. Either coming down too forward or too hard(shock and shake of the bar shifting my position and the rotation of the bar) 2:not actively paying attention to having a tight grip. Sometimes small form details get looked over as we get fatigued. I'm trying to do at least 3 without reseting. Hopefully 5(3 because that's how many we have to do in the army for out fitness test. You can take your time and rest between reps. But you cannot fully reset. As in you can't let go, stand up, recent and whatnot) Also noticed the bar doesn't stay aligned on the gym mat. Which isn't helping. But. Brining some wedges, and using the hexagon shaped weights as opposed to the circular ones that roll. Hopefully that'll help. Still bugs me. I find it easier to do straight bars. Guess I'll train my forearms and grips more just in case anyway

[@mailman35419]

@@thatfitfriend to clarify The bar doesn't sway forward of backwards. The bar itself rotates. So assuming I've gotta focus on my hand positioning you.

[@user-sg8kq7ii3y]

What I absolutely dislike about trap bars are the width of their handles are fixed, so you cannot choose where you want to grab the bar. So a 5'8" 155-lb athlete will be forced to take the same grip width that a 6'4" 330-lb athlete, who has very broad shoulders, takes. For smaller athletes, with more narrow shoulders - like for women and smaller guys, this causes an unnatural angle of the arms. I cannot stand this aspect of the trap bar.

[@thatfitfriend]

This this this. My gf is 105 lbs and 5' and despises them, too, for this exact reason. Seems like we have a product here...

[@mike90susanoo84]

Agreed asf. I can still do them but I don't like that feeling as well. I prefer if the bars aren't as far apart to each other for the hex bar. As an alternative have to use kensui swissies to pull at a closer straight parallel grip

[@steverapos3904]

Synergee makes one with handles that can rotate so they be a little better for narrow people. Sunny health and Fitness has a model with similar handles as well

[@CorridorOfChameleons94]

I'm 5'9. Doesn't bother me.

[@DERDM]

What brand of trap bar are you using in the video?

[@thatfitfriend]

I believe it’s an old Titan bar!

[@Wo1fLarsen]

Good video. How tall are you bro, 6' 3"?

[@thatfitfriend]

Thank you! Haha, I wish - I’m a conservative 6’ 0”

[@Wo1fLarsen]

@@thatfitfriend Cool. I'm 6' 4", always interested in ways taller guys can leverage their deadlifts and skwaats. I like your channel man, keep up the good work. 💯

[@thatfitfriend]

@@Wo1fLarsen thank you! I have a vid on deadlifts for tall lifters, btw. I work with a bunch of clients and my femurs are stupid long so it’s always Fun trying to play with leverages, to your point! 💪

[@2minutecarnivore]

So, I think about how to maximize my hex DL and your video pops up.... strange. After watching this, no need to look any further. Great, great, great video!

[@thatfitfriend]

Love that 💪💪 I appreciate your feedback!

[@id6584]

What's better for getting a big butt?? Low handle or high

[@thatfitfriend]

Eh, neither would even land in my top 5 exercises for building a booty. Imo, you’d be better served using exercise variations that better load and challenge the glute max fibers through meaningful hip extension. Some good exercises for butt gains below - not in any particular order - include: 1. Glute biased lunges 2. Reverse Lunges 3. Hip thrusts 4. RDL with an additional band (have vid on these) 5. Glute biased rear foot elevated split squats

[@jestnessj3574]

What's Odd is my max conventional Deadlift is 245lb. My max Trapbar Deadlift is 320.

[@thatfitfriend]

It’s pretty normal to have your trap be stronger than conv. Diff mechanics that feed into the “why” here

[@jestnessj3574]

@@thatfitfriend At this rate, I'll be doing 400-500s in no time

[@thatfitfriend]

@@jestnessj3574 make it happen on both, bruv 🫡

[@paulcurry2424]

Good explanation. Still don’t see myself getting a trap bar any time soon. Any other uses of the trap bar?

[@thatfitfriend]

Thank you! I also love it for RDLs and Farmer’s carries

[@fordthefnlordasd3187]

Best rowing variation with the trap bar

[@reconstructionwouldhavesav9472]

Paull curry get on the short bus

[@theomega9261]

Would you do trap bar deadlifts on leg day or pull day since it also targets the back?

[@thatfitfriend]

Depends on what the scope of your program looks like. Plus, you can bias trap pulls to be more leg or back by altering hip position/setup, making it easier to figure out where to plug them in. IMO, program them on whatever day you have the energy to perform them to the best of your abilities - keep it simple. For example, if you notice that you're cooked on back days generally and your trap bar dead performance is sub-par, then it can be easier to drive decisions in regard to which days you should program them. No right or wrong answer here. If you have more context I could be more suggestive!

[@polmeh]

We demand more OSRS content

[@thatfitfriend]

Haha, I can def do that! Have to think of how to implement with fitness. Also, add me in game if you want! “Pu p”

[@timhenderson6473]

Controlling the bar on the way down is a waste of time and energy if your lifting heavy weight.hold onto it and let it hit the ground.then reset.light weights high reps different story

[@thatfitfriend]

Depends on intent.

[@loopba]

with long arms, the high bar just doesn’t activate enough muscle activity imo

[@thatfitfriend]

Yeah, def (generally) need more volume with this style depending on how you’re defining muscle activity.

[@jeems2066]

Stack some plates on the floor to elevate yourself

[@michaelknight4099]

These got me huge lol

[@mjm0787]

I got one as a DL alternative due to a back injury; all it’s done is wreck my knees

[@thatfitfriend]

Are you pulling high handle or low handle? Also, I would be curious to see how you’re setting up and positioning yourself! There could be other variables at play, too. If you’re open to sending a video over, I could check out your form and see if I notice anything that could be causing the knee stuff!

[@mjm0787]

@@thatfitfriend So I've tried both high and low handle, but as my bar and plates are 1" diameter I have to put it on a platform to lift from the same height as an Olympic barbell. I think the problem is that because there is no horizontal bar across the trap bar, it doesn't limit forward knee travel. Could also be because I'm having trouble not locking my knees out at the top? I do have a video of me from the side doing a set. How can I send it to you?

[@thatfitfriend]

@@mjm0787 Gotcha - you can send via IG (@jake_boly) or email [e-mail], whichever you're most comfortable with - would love to take a look and see if I can help out!

[@dul22]

You look more trap bar squatting than deadlifting

[@thatfitfriend]

@@dul22 high handle pulls are typically performed with an equal bias of knee and hip flexion. Lower handle will get you more squatty. I’m also 6’ 0” with long a$$ legs so I’ll have more flexion than shorter lifters. If I was doing a hinge variation specifically there would be much less knees but I would point that out like in my trap bar RDL guide

[@ritparent7239]

Love the fact that you are no straps, no wraps and no belt. But disappointed to see the easier, high handles used.

[@thatfitfriend]

Ahhhh a purist, I see 😂 High vs low handle is different intent and focus. One is not inherently better than the other, just depends on goals / what you’re trying to accomplish. Sorry to disappoint you, dad.

[@christopherbell7948]

Well played, sir! I use trap bar to emphasize the Quads more and assume less risk for the low back. It still will build the traps and back but it's more quad work with the high handle trap bar. Period! ​@@thatfitfriend

[@thatfitfriend]

@@christopherbell7948 exactly, mo knee flexion mo quads. All are great depending on goals 🤝