I think the straight bar deadlift should become the accessory exercise and the trap bar should be the common exercise. If you want to use deadlifts to focus lower back, hip hinge, and hamstrings, good, I think that's a smart idea. But it seems to make more sense to keep the heavy sets and 1 rep maxes on the trap bar.

We all know the best deadlift is done with a completely rounded back, no use of legs, lift with the lower back and making sure the bar is 2 ft away from your feet. Make sure you are also in the curl rack and add more weight depending on how many people are in the gym. If there is no one in the gym i wait until someone walks in and i slap on 6 plates and pace around like im about to lift it.

@1SeekTruth1

5 жыл бұрын

J.Sheetz Artwork lol

@TrustNJesusChrist

4 жыл бұрын

@@1SeekTruth1 Yep, seems about right. 🤭

@Vicepresidente10

4 жыл бұрын

don't forget to grunt.

@3ddon602

4 жыл бұрын

Don’t forget to twist really hard too

@x00p3

4 жыл бұрын

...and keep your eyes on the bar with your head down the whole time you're lifting it... wouldn't want to keep your head up and straight.

I used trap bar DL with all my kids. I liked both, but trap bar was quicker and easier to teach to a few dozen kids and I didn't have to be there for every heavy set, and they could do more volume.

Trap bar deadlifts actually do hit your posterior chain pretty hard. I feel that I get more glute activation with hex bar then conventional but more hammy activation with conventional.

@AGC828

6 жыл бұрын

Agree. Was about to mention that. Clearly (to me) the trap bar is the way to go for people beginning to deadlift or if they have been using the straight bar for years. The benefits outweigh the risks associated with deadlifting using a straight bar. All the injuries we hear about from competitive PL's is from lifting using a straight bar. The weight starts out in front of us and ends in front of us. Why not save our backs and greatly reduce lower back injury? If we have the choice (being non-competitors)? Add you can do more exercises with it carrying the same weight (shrugs, fireman's carry...etc.). In a more natural position. The only reason the straight bar is used in competitive PL is there was probably no trap bars from the start. The trap bar targets the muscle groups you wanted to in the first place.

@elitestar

5 жыл бұрын

Weird. I find more activation in my glutes and hammy with trap bar and I feel more lower back activation with barbell deadlift.

@lh1690

5 жыл бұрын

Trap must be easier if you need to put it down softly and must be easier on the back. The biggest problem with the straight bar is getting the damn thing around your knees on the way down. Even when the lift is easier, a controlled descent is still very hard with a straight bar.

@delacroix5960

5 жыл бұрын

Your bone structure may make you less glute dominate when driving the weight, with everything fitness it is subjective to the individual

@aidencristiano3874

2 жыл бұрын

I dont mean to be off topic but does anyone know of a way to log back into an Instagram account? I somehow lost the password. I would appreciate any assistance you can give me

Great video. People really underestimate the importance of the trap bar deadlift. Keep making great videos Joe

According to emg data you get about 30% more glute activation and 40% more quad activation with trap bar vs 15% more hamstring activation with conventional. However that's using *identical weights*! Factor in the larger loads you can use on trap bar and even the advantage in hamstring activation will largely disappear for conventional. Trap bar also seems easier to recover from to me. For my money its just flat out better. 👍💪

@ArMiNiSfUCkinRedicK

4 жыл бұрын

Idk i feel i can go heavier on regular deads because i can use the over undergrips...trap bar u only have the one grip option...plus depending on thickness of the handles factors in to...especially when ur 5ft 6 like me with little fucking hands lol

@PP-xj7vg

4 жыл бұрын

@@ArMiNiSfUCkinRedicK With the trap bar you don't need the mixed grip because it's mixed by default, the bar isn't going anywhere + it's symmetrical, so much better in that sense.

@ArMiNiSfUCkinRedicK

4 жыл бұрын

@@PP-xj7vg thats facts...its also the fact it honestly feels almost more like just another quad workout.....since i do lower body 2 times a week i just find it easy to do my squats on day 1 and on day 2 do my tradutional deads so its like one day is really quad focus and then with the traditional deads its more like hammy focus on the other day....but hey if i had back issues od sure as hell switch to the trap bar deads but knock on wood my lower backs been solid.... wish i could say same for my shoulders

@MrRolyat98

4 жыл бұрын

Source? Would like to see that data.

@DavidByrne85

4 жыл бұрын

@@MrRolyat98 it was in a greg nuckols article on stronger by science, mate

Awesome Joe !! I will perform theTrap Bar and rest my 50 Year old Lower Back

@stevet3976

4 жыл бұрын

I popped a lower disc in judo years back, in my mid 30s. My physio told me no more deadlifting. Then I found the trap bar! I’m 47 now, and lifting regularly, with no pain. I highly recommend Owen.

@similargoals5084

4 жыл бұрын

Steve T you are really going to regret thag disc injury when you are older. I hope judo was worth it tough guy

@claudiamarianidamato9499

3 жыл бұрын

Stop lying !!! You’re 35

@jjmill5209

3 жыл бұрын

I hear ya I'm 54 and been doing trap bar for years, tried a few straight bar recently Omg no, just can't deal with that agony at this age for general lifting

@jjmill5209

3 жыл бұрын

Easier just to do trap bar deadlifts then some Romanian deadlifts to finish off hams and low back

Simple answer to which is better: When you’re young and still developing, the barbell deadlift will generate a little bit better overall strength and growth, which will translate to other exercises and functions. When you get a little older like me, pushing 40 and lifting for over 20 years, you switch to the trap bar, to preserve your body and still get some nice benefits.

Fantastic detail, I appreciate the insight

"it depends" was one of the things the late, great Dr Mel Siff used to say regularly!

This channel is fantastic.

they’re both great. I do them both on alternate leg days.

A cal state fullerton study shows that trap bar deadlift is better for power activation and explosive strength. I didn't know this. It seems like it is something that should be a big focus for non lifting specific competitors (mma, wrestling, american football, rugby, etc)

Thanks alot, a very clear explanation. I much prefer doing trap bar lifts now as opposed to conventional deadlifts, much better for your lower back. I must now remember to do hamstring exercise after!

I do hip thrust and kettlebell swings and also hip hinches

Open end hex bar is my favorite. They weight more and are larger and make you go just slightly forward. Prefer it over standard hex/trap bar.

Great video really informative great work!

Looking lean man. Love the info and the best podcast out there.

Great post. Thanks 😎

i just do both, ill have a deadlift/back day where i do trap bar and back extension then accessory movements (rows, pulldowns ect.) and ill do a second version where i do regular deadlift and accessory movements (no hamstring/low back movements though). it really all depends how i feel.

Trap Bar Deadlifts are better. They're safer, and it allows you to lift more weight without putting excess pressure on your back.

@TheOmengod

5 жыл бұрын

BS

@flyguy1527

5 жыл бұрын

Right! Perfect for us older guys with bad knees & backs.

@wakeupworld100

5 жыл бұрын

TheOmengod Not BS...heavy traditional barbell squats and deadlifts put more stress on your spine discs. Many people have injured themselves and can't walk the same as they used at a faster rate.

@wakeupworld100

5 жыл бұрын

Tim Thomas Yup it's ridiculous.

@wakeupworld100

5 жыл бұрын

Tim Thomas You may have seen this already ...Louie Simmons has the hip belt Squat...Titan Fitness and (Rogue Fitness Rhino Machine) etc have their own versions of the belt squat where does a pulley system under the person with proper center of gravity. person can load plates on the outer pins and then perform the hip belt squat around the waist on a secure platform. Also the reverse hyper (Louie Simmons) is a lower-body pendulum system building the posterior chain via low back glutes hamstrings... and does a really good job to decompress the spine. Respect💯

omg. this was phenomenal. I am a person who doesn't have a bad lower back but I can see the trap deadlift as a progression to the standard deadlift, if I watched this correctly. I want to improve so thank you very much for this expert info!

@joedefranco

7 жыл бұрын

Glad you found it informative! And you can thank the "master of B-roll footage" @ironhillstraining as well lol.

I use the hex bar for dead’s, traps and bent over rows. Much easier on my lower back.

Compressed fracture of the l1 and l2 many years ago. (Jumping motorcycles) ruptured disk took me out of the gym for 2 years squatting inside a Smith machine. I am going to get a trial bar for sure.

DeFranco is the F’ing man! Love how practical all of these tips are, which have been perfected from years of real-world empirical testing. Curious to hear what your thoughts on Paul Chek or Pavel Tsatsouline are?

Make sense!

Awesome video Joe! I've been following you for a few years now and your videos are always entertaining and informative. You've been an inspiration to me for a while because of videos like Brian Cushing's jump. I am currently a student at Mercer County studying exercise science. I need to do an internship in order for me to graduate and was just wondering if I could study under you?

Excellent explanation, Joe! I've done the trap bar deadlift several years now (well, until Covid came closed commercial gyms), and i have to say, I find it a) safer and more comfortable than the barbell deadlift, and b) more functional for everyday life than the barbell deadlift. By more functional, I'm referring specifically to the fatique one feels when being forced to sit upright or kneel, as one would in church. With continous use of the barbell deadlift, I feel considerably less fatigue in my back muscles, and they just generally stronger overall. I find my posture is better, and I almost seem to stand taller since performing the trap bar deadlift, if that makes any sense. Bear in mind, this is spoken as a man in his mid-to-late 50s, so the demands on my body are different than they would be on a teen athlete, or a young person in their 20s or early 30s.

Thank you Joe D. quick question. My gym does not have a Trap Bar - It does have a Trap Bar 'machine' if you will. What are your thoughts on that piece of equipment.

I always follow my heavy trap bar deadlifts with lighter sets of straight bar Romanian deadlifts. I feel like that gives you a nice balance and is much easier on the spine. I'll do 4 sets of 5 reps with the trap bar then follow it with 4 sets of 8 slow focused reps of Romanians.

I just love deadlifts. Favorite exercise. Ultimate test of strength.

@christopherarmstrong2710

3 жыл бұрын

Read Antifragile, you’d love it :)

This is the best explanation that I have seen when comparing these two movements

@lwmstern

3 жыл бұрын

You haven’t seen this video then . kzread.info/dash/bejne/jG1o07azo8STYpc.html

I prefer conventional straight bar deadlifts. But I think the trap bar is an awesome tool to do farmer's walks with! You can load it up with more weight than you usually find in gyms with DB's.

Just started doing the DL as part of my workout. I've only used the trap so far but I'm hooked. I've watched a few other videos that show different exercises you can do with the trap bar like farmers walks and bent over rows. For these exercises, is it a good choice to use the trap bar or no? Ty for the videos.

But ya, I've convinced myself to buy a trap bar and replace the standard deadlifts as the primary heavy lifting exercise. I remember a long time ago in a gym at 2am (alone, luckily), I had no idea what a trap bar was and tried to use it for chest supported row by putting it under a flat bench. Needless to say I looked like an idiot and it didn't work at all.

Nice video...bottom line for me is I like to do dead lifts/squats...so that is what I do...no hex bar for me. p.s. I am 62 years old.

After Trap Bar Strength work you can reduce weight and actually use the Same bar for RDL or Stiff-Legged

I wish I knew about trap bar deadlifts sooner, I hurt my lower back on straight bar so I'm going to build my strength back up on trap bar

@blackopssavage

5 жыл бұрын

Same here. I was doing conventional DLs as a noob and developed pain in my lower spine. I think my hamstrings are a weak point.

@vexylrei3406

5 жыл бұрын

@@blackopssavage yeah, I've always had really tight hamstrings which I think was a contributing factor to mine along with weak glutes and core

So trapbar DL (or suitcase squats as they look similar) can be a good alternative to the front barbell squats to target quads, for those of us who find front squats uncomfortable

This will be a great palylist joe! id love to see a "Cam Knows" appearance !

@joedefranco

7 жыл бұрын

Don't worry, I think Cam will be making more than just one appearance :) #CamKnows

I have a lower back injury from my last job (previously law enforcement). I don't fuck around with my lower back. Once that thing blows out in your life, you're fucked for life. Stop showing off, protect your lower back. Use the trap. One more exercise for hamstrings won't kill you.

Man Joe really love your videos man, it’s like Louis Simmons, PL USA and the Milo magazine had a baby...and your that magnificent baby!!! Lol awesome vids man

@wakeupworld100

5 жыл бұрын

Diggsjp01 Pause.

Hi Joe! What about following up the trap bar deadlift with RDLs? And how many sets/reps would you recommend?

How do you feel about changing the position of the trap bar deadlift by keeping the torso approximately horizontal and shins vertical causing the athlete to be LESS upright in order to make it less quad dominant = recruit posterior chain more. - Alexander Sandalis (Woodfords Performance Coach)

@joedefranco

7 жыл бұрын

Alexander - I DON'T like that idea because of where the handles are placed on the trap bar. Try it, it's very awkward (and stressful on the low back). If you want more posterior chain involvement just use a straight bar :)

@zmsays

7 жыл бұрын

Ben, I think you're reading a little too deep into the 'b-roll footage.' I doubt he was coached to start with his butt way up in the air, haha.

@joedefranco

7 жыл бұрын

I totally misunderstood your previous comment....the athlete in your video had a GREAT set-up/position!!! (But, GENERALLY SPEAKING, most athletes that perform the TBDL will be more upright - that's why I always make the general recommendation of extra hamstring accessory work after their TBDL's.)

@ChristianWoodford

7 жыл бұрын

Good to hear Joe. Thanks for taking the time to clear it up :) 100%...love RDL's for that extra posterior chain eccentric hamstring work.

joe ive battled all sorts of lower back issuses my whole lifting career. I understand this movement puts a lot less strain on lumbar region but do you feel it will sill strengthen the lower back over time almost as good as barbell deads ? Thanks love the channel , been a fan a long time.

@boogywoogy638

5 жыл бұрын

He died...

Where did you get the thick handled trap bar?

i bet you get plenty of posterior chain work anyway with the trap bar

CaptainEO420 The "trip hazard" and the trap/hex bar you're talking about is super easy to avoid lol😀....its a simple step over or backward etc. The heavy dumbbells ends on each side for squats and deadlifts can cause injury to the wrist more with wraps or not. A person with good balance or not with heavy dumbbells can trip as well. The shoulders are not flared out as dramatic as you say the are lined up well☺☺☺ and are more stable with the trap bar than with the heavy dumbbells and heavy barbells loads... Your making mountains out of molehills☺☺☺ You should have said kettlebells instead☺☺☺. However still with kettlebells the super heavy ones cost more individually many times and it's easier to just load up the trap bar with Olympic weights variations etc.. plus easier for transportation just one bar. Heavier your loads period put more stress on the back... the trap bar puts less stress because of the stability...Bottom line when training heavy for athletic performance the trap bar is overall more safer and has quicker versatility than conventional squats deadlifts with barbell or dumbbell or kettlebells contexts. Water bands and pneumatic resistance are another level... We super agree to disagree on the trap bar context etc... Peace out💯

With the Trap Bar you are lifting the weight up in your center of gravity. With the straight Bar the weight is just in front of your center of gravity...your lifting the weight up in front of your shines causing more use of hamstrings since you are leaning slightly more forward.

@elitestar

5 жыл бұрын

Bryan Johnson I use more lower back for some reason. I never feel hammies with barbell like I do with trap

Hey Joe. There hasn't been a vlog in a while. Hope your continuing to do them

@joedefranco

7 жыл бұрын

We WILL be continuing the vlog, but not on a regular basis. My goal is to pump out 3 "JOE KNOWS" videos a week for you guys - and we're going to "sprinkle" the vlogs in every few weeks. (That schedule can/will change in the future, but that's the plan for now :))

CaptainEO420 Trap bar deadlifts/ squats are better because it doesn't put as much stress on your spine. Short-term and long-term safety is most important.

He didnt directly say it but seems like hes much more of a fan of trap bar and other back exercises then the traditional deadlift

Shout out to my fellow Trap Bar Deadlift Only Club members👏👍

CaptainEO420 With a trap bar a person can load more weight for power sports performance with convenience... Unlike heavy dumbbells were weight is not distributed efficiently and can cause injury more. Peace.

Which one is better for glutes?

Would you be able to do hex bar rdls as a hamstring dominanat exercise to avoid imbalances?

@elliot993

6 жыл бұрын

Diego Velazquez yes

Do RDLs count as a hamstring dominant exercise to complement the trap bar deadlift? Also, Should you also include lower back/spinal erector and flute specific work too, or is one hamstring dominant exercise enough? Lastly, how do you incorporate it/them? How many reps, sets? P.S. How often should an athlete do trap bar deadlifts? Treat it like the barbell and do it once a week? Or, can an athlete do it each workout at heavy loads?

Which is best for repaired detached right bicep? 20 yrs ago operation. Fully rehabed, thank you

@PP-xj7vg

4 жыл бұрын

Doesn't matter, as long as you don't use a supinated grip.

Joe, Thoughts on the TB DL as an in-season option (instead of a BB SQ) for the midweek/2nd workout? Love the #joeknows idea! Ben.

The only reason u would use a straight bar over a trap bar is if your training for a powerlifting competition....trap bar so much better for longevity and the gains are the same except ur lower back wont be destroyed with a trap bar like it does with a straight bar. Take a look at Ronnie Coleman...straight bar deadlifts 800lbs and back squats with 800lbs....how many back surgeries has he had to this day ???? Be smart people....

Dam looks like u know it all

Can the trap bar, being quad dominant, take the place of the front squat

@manny6020

3 жыл бұрын

The trap bar deadlift can take the place of both front and back squats. You’ll lift more weight with the trap bar deadlifts so you’ll produce greater strength and muscle gains. It also uses the same muscle groups. Our leg muscles will contract against tension regardless. That’s my theory and I welcome anyone to correct me if I’m wrong

Joe sounds just like Matt Farrah from the smoking tire.

550 trap bar deadlift as a highschool athlete

@puppy8125

5 жыл бұрын

. Yeah, so?

@Technoirz

4 жыл бұрын

Any one can claim anything without proof. I have a pirate ship, i have jet, i have 20’” penis, i do 350 deadlifts not much much I’m happy with it.

I heard that players in NBA train with Trap Bar in terms off back issue,do you think it's safer for athletes or it's no difference?

@joedefranco

7 жыл бұрын

I've trained a few NBA players and used the Trap Bar with all of them....it's MUCH safer (and easier for them to get into proper position) compared to a straight bar deadlift. With athletes (especially ones worth millions of dollars) you always need to weight the risk:reward / cost:benefit. When it comes to training athletes that are all over 6'6" tall - the trap bar is going to win every time for me.

Ive been trap bar deadlifting every day. And i have developed severe knee pain. is it due to these muscular imbalances or is it just overuse? I havent been doing any hamstring work for the last month

@tobiasthengs

5 жыл бұрын

Impossible to say over The internet, almostneed to check your form. I prefer doing deadlifts with a straight bar

@magnus263

3 ай бұрын

Overuse, every day... man

how do they convert into one another?

trap is better for sprinters and you can activate MORE glutes/hams IF you raise and lean your hips backwards

So if I understand correctly, hex bar deadlift followed by hamstring dominant exercise is equivalent to a conventional straight bar deadlift.

@tobiasthengs

5 жыл бұрын

Better because of The glute and quad activation

Dude looks like Matt Serra!

Neither is best. They both have their place. I like the trap bar as using the normal handles, with their wider grip, means you need to get lower, making it like a deficit deadlift. But straight bar is just as important.

What about heavy farmers carry vs. trap deads?

@jimgutz2951

5 жыл бұрын

You can't go wrong on any of them techniques if your working on developing mass but if I had to pick from the two and had to eliminate one from an equation I'd prefer to go with the shrugbar.

ya.. once and for all just cause you say lol

Trap bar deadlifts + good mornings.. Conventional deadlifts will not build hamstrings if that's a weak area for you

@paulwilkinson8977

6 жыл бұрын

fumbles 12 sure they will, just have to use a lower weight than you would normally. What you said are great for hamstrings though. Snatch grip deadlifts are also great.

@halazeel776

5 жыл бұрын

@tre agreed

Can’t you just adjust your body and go from a deadlift to RDL?

Well i have seen man lifting 816lbs via Trap bar. Actually i have uploaded video too of such man ..

Hello Mat Sera

@PP-xj7vg

4 жыл бұрын

If it weren't for the greet I would have thought you have declared war on double letters.

I want that shirt....XXXL

Trap bar lift is more of a natural moving then barbell lift I feel your hurt yourself more from barbell lift if you don't know what your doing.

Trap bar deadlift is just like two dumbell squat…

I was raised on barbell dead lifts.Its all I know.

couple of 100lb dumbells does me fine

@wakeupworld100

5 жыл бұрын

ampatau With the trap bar you have more stability and you can load more weight rather than to individual 100 pound dumbells etc... heavy dumbbells you have more risk of hitting your knees legs etc... less chance of getting injured with the trap bar. Peace💯

Aaaaaaaaaand subscribed

am I the only one who thought the guy at 1:45 had bad form? his back seemed rounded and his hips were a little high?

@alrocky

5 жыл бұрын

And they guy @ 2:45 jerked the weight off the floor.

@PP-xj7vg

4 жыл бұрын

Seemed normal for his leverages to me. It's a pretty big max effort pull after all.

So trap bar better for the back. Straight bar better for the ego.

@heavyrain5949

5 жыл бұрын

No, trap bar is for a more quad dominant exercise, while straight bar is for the hams.

It's called a hex bar.

@christopherarmstrong2710

3 жыл бұрын

Trap = Trapezoidal = Hex. Same thing.

It's called a Hex Bar. LOL

@christopherarmstrong2710

3 жыл бұрын

Trap = Trapezoidal = ‘Hex’

@y2knoproblem

3 жыл бұрын

@@christopherarmstrong2710 Trapezoid has 4 sides. Hexagon has 6 sides.

It's 100% a myth that trap bar deadlifts are easier on the back. This myth has been regurgitated for decades.

Thought this was the dude from every damn day fitness but he don’t speak as fast

trap bar is the same pretty much as a low bar squat a 500pd trap bar feels like the same as a 415 straight bar trap bar . trap bar is higher up also trap bar is more for beginners I DO BOTH AND SUMO AS WELL AND CONVETIAL

@wakeupworld100

5 жыл бұрын

super dude Conventional squats and deadlifts you are more risk for injury overall.

BS

I see allot of people deadlifting in my gym and very few of them really have that much muscle mass. Plus most of them cant really lift that much. its obvious this movement is not working. I dont do deadlifts, but I do bent over barbell rows, t-bars, squats and shrugs on shoulder days. WTF do I need to do deadlifts for. With all the above movments I am damn sure I am getting more than enough lower back and hamstring work in. This movement is overkill if you are doing all the movement I just stated to near failure. No wonder allot of people are not gaining they do a bunch of stupid shit in the gym.

@prestonlawson1219

7 жыл бұрын

Except Squats focus the quads more than hamstrings. Like he said, the upright position puts less stress on your hamstrings, which is the position you squat in, so you do Deadlifts to focus your hamstrings instead. And shrugs have nothing to do with back, so not sure why you brought them up, as those target your traps.

@mmdnso

7 жыл бұрын

Don't listen to this guy, he has no clue what he is talking about. None of those exercises activate the hamstrings except the squat, even then it isn't even the primary muscle group.

@Jamesmax22

6 жыл бұрын

Asinine anecdotal evidence from someone who has no clue what he is saying.

@wakeupworld100

5 жыл бұрын

bbrock RailFan Some people's main goal is to increase power output with not putting on super mass gains in muscle. Power to weight ratio. Certain things work for certain reasons. Peace💯

@wakeupworld100

5 жыл бұрын

James Mccorkle there is scientific evidence and they're is pseudo-scientific evidence.

Clicked off because of skinny guy telling others what to do. (Sounds like me!)