Trap bar deadlifts are one of my favourite exercises. This exercise is often pretty user friendly, and can be done by people of many fitness levels and backgrounds. Here is an awesome video my colleague Travis Pollen made. This video of me is SO old! I think 8 or more years old! When I lift I definitely don’t wear shoes like this anymore.
Key Differences Between Variations:
This video shows just how versatile the trap bar is, and both variations are correct. To note, while Travis refers to my variation as ‘’squats,’’ I refer to both variations as deadlifts.
Variation I’m Doing: More Knee Dominant
- This is more of a hinge/squat hybrid.
- The torso is more upright.
- The knees are in closer proximity to the toes, and the shins are in more of an angled position (more ankle dorsiflexion).
- In the starting position the hips are slightly lower (remember, this will vary from person to person), but don’t drop your hips too low.
Variation Will Is Doing: More Hip Dominant
- This is more of a pure hinge.
- The torso is more horizontal.
- The knees are in closer proximity to the heels, and the shins are in more of a vertical position (less ankle dorsiflexion).
- In the starting position the hips are higher, but make sure they aren’t too high.
As Travis put it, if you want to target the quads more do the “squattier” variation on the left. If you want more hamstrings, glutes, and erectors, do the “hingier” variation on the right.
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