Years ago I wrote a 20 some page ebook, titled, "The Trap Bar Manual." Honestly, I haven't read it in years, but it's had good reviews and is free on my site. I've debated going back and editing/updating it, but I figure to leave it pure, in all its glory AND flaws, since it was the first or second ebook I sold on my site back in 2020.
In it, I discuss low handle trap bar deadlifts, why I began using the trap bar, and how it benefited me. You can click the link in my bio to find that manual if you're curious.
In this video, I have a 60 second chat about low handle trap bar deadlifts (part 1) and I quickly touch on some benefits and who may benefit most from low handle trap bar deadlifts.
In short, low handle trap bar deadlifts are far superior to their more popular, high handle sibling.
The low handles offer greater range of motion and stimulate more strength and muscle gain in the back, glutes, hamstrings, and quads.
The low handle variation makes the exercise more similar to conventional deadlifts, but for many, the trap bar may be a more comfortable option than conventional deadlifts.
The low handle trap bar deadlift offers:
1. Less hamstring stimulus but more quad stimulus than conventional deadlifts, while still getting plenty of hamstrings.
2. Less strain on the lower back than conventional deadlifts.
3. It seems to be a more natural position which makes moderate and higher rep sets more manageable than they are in conventional deadlifts (at least that's been my experience).
The increased quad stimulus, similar posterior chain stimulus, decreased complexity, and decreased low back stimulus MAY make trap bar deadlifts a superior hypertrophy option for you.
If you're someone that struggles with squats and deadlifts for any reason, low handle trap bar deadlifts are a good hybrid exercise that can replace your big hinge pattern and also offer similar (not quite as much) quad stimulus as barbell back squats or leg press. If you pair this with other leg exercises like lunges/split squats, leg curls, leg extensions, etc – you can develop your physique nicely and in a manner that may be less stressful for you.
Personally, I like conventional and trap bar deadlifts and I'll often alternate between several months of 1 versus the other. But the trap bar helped me manage my hip injuries and has been very well-welcomed by many of my clients.
This is NOT a post putting you against doing conventional deadlifts. It's just a post opening the idea of using the trap bar, correctly, to supplement or improve your training if you're someone who struggles with some of the issues I mention at the end of the video.
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