Thread: Trap Bar Deadlift?

trap bar dl focuses more on the quads for the lift, while standard dl focuses on posterior chain. dont drop standard dl from the routine, lighten the load and focus on speed work.

what other assistance work do u do for dl? reverse hypers and goodmornings will do wonders for you. chances are the back pain you are feeling is from the psoas. you need to do alot of stretch work to avoid injury as well. i could go on and on...since dl is my specialty.

Originally Posted by ready2rumble

trap bar dl focuses more on the quads for the lift, while standard dl focuses on posterior chain. dont drop standard dl from the routine, lighten the load and focus on speed work.

what other assistance work do u do for dl? reverse hypers and goodmornings will do wonders for you. chances are the back pain you are feeling is from the psoas. you need to do alot of stretch work to avoid injury as well. i could go on and on...since dl is my specialty.

Sounds great. Will work on that for sure. I also have been doing hypers but maybe I should add in good mournings?

I would do some cardio 5 min pre dead-lift to elevate core temp and loosen all things up

Dorian I know would do hypers pre dead-lift nice and strict

I would also opt for lighter fixed weight ceiling for a while till issues pass

Whatever you do - just be carful - if you throw your back out you'll be screwed.

Form is much more important than weight at this point.

I know how much fun dead lifts are though - when I was younger I was pushing
myself with a new weight and went into a strange convulsion for about 30 seconds ... "never had this happen?"

So what did I do ... I had my brother come over and watch me just incase it happen again - as I added more weigh!

"Do we ever learn?"

Originally Posted by ready2rumble

trap bar dl focuses more on the quads for the lift, while standard dl focuses on posterior chain. dont drop standard dl from the routine, lighten the load and focus on speed work.

what other assistance work do u do for dl? reverse hypers and goodmornings will do wonders for you. chances are the back pain you are feeling is from the psoas. you need to do alot of stretch work to avoid injury as well. i could go on and on...since dl is my specialty.

whats this psoas?

Originally Posted by gamma

whats this psoas?

psoas is a pretty important and large muscle most ppl dont know about until they injure it and a dr educates them on it. here is a cut/paste from wikipedia on its function...it is the most common injury/pain source for deadlifters...

As part of the iliopsoas, psoas major contributes to flexion and external rotation in the hip joint. On the lumbar spine, unilateral contraction bends the trunk laterally, while bilateral contraction raises the trunk from its supine position. [4]
It forms part of a group of muscles called the hip flexors, whose action is primarily to lift the upper leg towards the body when the body is fixed or to pull the body towards the leg when the leg is fixed.
For example, when doing a situp that brings the torso (including the lower back) away from the ground and towards the front of the leg, the hip flexors (including the iliopsoas) will flex the spine upon the pelvis.
Due to the frontal attachment on the vertebrae, rotation of the spine will stretch the psoas.
Tightness of the psoas can result in lower back pain by compressing the lumbar discs

I used to do the trap bar deads, SLDL, etc. with my trap bar when I worked out at home. One issue I had was a really bad hip-hinge to go with the rest of my form. I also felt the trap bar gave me a more natural grip. This is all in the past now. I feel comfortable with reverse grips(one palm up, one palm down) on all the heavy lifts after taking the time to really focus on form and the hip-hinge.

I guess what I am trying to say is, "have you checked your form to make sure it is not the culprit?"