27/05/2021
We love deadlifts here at Spartan Strength Camp! It's one of the most functional movements you can do that has a very high carryover into everyday tasks - picking up something heavy and putting it back down with maximal strength and reduced chance of injury.
I prefer to perform deadlifts using a trap/hex bar, whereas Simon prefers to use a barbell, which one you should do depends on your goals:
Barbell Deadlift
- The bar is positioned slightly in front of you, meaning you need to counterbalance the weight as you lift which engages your lower back much more.
- This position also activates your hamstrings to a greater degree.
- Multiple ways to grip the barbell, making it a more technical exercise. However, it also gives a greater scope for progression.
- Used in competitions, so if you ever want to compete in weightlifting, you better get practicing with a barbell!
Trap/Hex Bar Deadlift
- Handles are to your sides rather than in front, meaning that when you lift the weight there is far less activation of your lower back and much greater activation on your quads (great for people who struggle with lower back pain but still want to lift heavy).
- As the weight path is much straighter than with a barbell, it makes it much easier to inject more power into your lifts, potentially allowing you to lift more weight.
- Trap bar deadlifts don't require as much hip mobility due to the handles being slightly higher.
So which one should I do?
They both have their place in training. Essentially if you're looking to target your hamstrings and lower back or looking to compete, work on your barbell deadlifts. If you're looking for a more all-round lower body exercise which doesn't put so much emphasis on your lower back, go for trap/hex bar deadlifts.
If you want to learn more about deadlifts and hip-hinge movements in general, come along to our workshop this Sunday morning:
https://spartanstrengthcamp.mypthub.net/p/141427
Alternatively, sign up to one of our PT or semi-private PT packages and we'll get you lifting weights effectively and safely!
