{"id":7620,"date":"2021-08-26T20:07:40","date_gmt":"2021-08-26T20:07:40","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7620"},"modified":"2021-08-28T21:06:03","modified_gmt":"2021-08-28T21:06:03","slug":"trap-bar-deadlifts-knee-dominant-vs-hip-dominant","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/trap-bar-deadlifts-knee-dominant-vs-hip-dominant\/","title":{"rendered":"Trap Bar Deadlifts: Knee Dominant Vs Hip Dominant"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/IMG_0661.jpeg?ssl=1\" alt=\"\" class=\"wp-image-7621\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-left\">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\u2019t wear shoes like this anymore. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-normal-font-size\"><strong>Key Differences Between Variations:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Trap Bar Deadlifts: More Knee Dominant Vs More Hip Dominant\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/D7myekR9v0g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\">This video shows just how versatile the trap bar is, and both variations are correct.\u2063 To note, while Travis refers to my variation as \u2018\u2019squats,\u2019\u2019 I refer to both variations as deadlifts.<\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef\"><strong>Variation I\u2019m Doing: More Knee Dominant \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063This is more of a hinge\/squat hybrid.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063The torso is more upright.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063The knees are in closer proximity to the toes, and the shins are in more of an angled position (more ankle dorsiflexion).\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In the starting position the hips are slightly lower (remember, this will vary from person to person), but don\u2019t drop your hips too low.\u2063<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef\"><strong>\u2063\u2063Variation Will Is Doing: More Hip Dominant \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063This is more of a pure hinge.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063The torso is more horizontal.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063The knees are in closer proximity to the heels, and the shins are in more of a vertical position (less ankle dorsiflexion).\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In the starting position the hips are higher, but make sure they aren\u2019t too high.\u2063<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">\u2063As Travis put it, if you want to target the quads more do the &#8220;squattier&#8221; variation on the left. If you want more hamstrings, glutes, and erectors, do the &#8220;hingier&#8221; variation on the right.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7438\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019t wear shoes like this anymore. \u2063 Key Differences Between Variations: This video shows just how versatile the trap bar is, and both variations are correct.\u2063 To note, while Travis refers to my variation as \u2018\u2019squats,\u2019\u2019 I refer to both variations as deadlifts. Variation I\u2019m Doing: More Knee Dominant \u2063 \u2063\u2063This is more of a hinge\/squat hybrid.\u2063 \u2063The torso is more upright.\u2063\u2063 \u2063\u2063The knees are in closer proximity to the toes, and the shins are in more of an angled position (more ankle dorsiflexion).\u2063\u2063 \u2063In the starting position the hips are slightly lower (remember, this will vary from person to person), but don\u2019t drop your hips too low.\u2063 \u2063\u2063Variation Will Is Doing: More Hip Dominant \u2063 \u2063\u2063This is more of a pure hinge.\u2063 \u2063The torso is more horizontal.\u2063 \u2063\u2063The knees are in closer proximity to the heels, and the shins are in more of a vertical position (less ankle dorsiflexion).\u2063\u2063 \u2063\u2063In the starting position the hips are higher, but make sure they aren\u2019t too high.\u2063 \u2063As Travis put it, if you want to target the quads more do the &#8220;squattier&#8221; variation on the left. If you want more hamstrings, glutes, and erectors, do the &#8220;hingier&#8221; variation on the right. Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7694,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[34,33,20,26,699,753],"tags":[942,1080,945,636,1077,1072,76,1071,1076,410,1084,1120,360,77,786,491,729,1081,865,1082,1085,301,1075,302,1073,1078,826,1079,1083,726,1074],"class_list":["post-7620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-lower-body-exercises","category-quad-exercises","category-running-exercises","tag-best-hamstring-exercise","tag-best-hamstring-stretch","tag-best-hamstring-workout","tag-deadlift","tag-deadlift-advice","tag-deadlift-form","tag-deadlift-tips","tag-deadlift-workout","tag-deadlift-workouts","tag-deadlifts","tag-deadlifts-for-athletes","tag-deadlifts-for-runners","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-stretch","tag-hamstring-workout","tag-hex-bar","tag-hex-bar-deadlift","tag-hip-hinge","tag-hip-hinging-for-athletes","tag-hip-hinging-for-runners","tag-how-to-deadlift","tag-how-to-do-deadlifts","tag-how-to-hip-hinge","tag-how-to-perform-deadlifts","tag-how-to-strengthen-hamstrings","tag-posterior-chain","tag-romanian-deadlift","tag-romanian-deadlifts","tag-trap-bar","tag-trapbar-deadlift","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trap Bar Deadlifts: Knee Dominant Vs Hip Dominant - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Trap bar deadlifts are one of my favourite exercises. 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