Last Update On February 5, 2012
The Trap Bar Vs. The Straight The Bar For Deadlifts
by Vladi
"Bro...what's better for back development the trap bar or the regular deadlift with a straight bar?"
The straight bar deadlift is the more effective exercise when it comes to back training. When you perform a straight bar deadlift you cannot have your back as straight as you would have it during a trap bar deadlift. There simply isn't a trap. The straight bar deadlift is started in a more bent-over position while the trap bar is more similar to a squat and the center of gravity is a little different. The back angle is more upright and there is less work for the back. Also the lockout of the straight bar deadlift is quite different with a lot more upper back involvement. The trap bar is less stressful to the lower back due to the more upright position.
"Does this mean that the trap bar is better for leg development ?"
Yes, it does. The trap bar offers a lot more leg work. However in order to increase the range of motion use smaller plates and not the regular 45s or 20kgs. This will provide longer range of motion and more work. Actually the trap bar will also develop the start of your straight bar deadlift due to its tremendous leg drive dominance.
"Hey....bro what about shrugs with the trap bar?"
Trap bar shrugs are a good movement but honestly there isn't much of a difference or benefits over the regular straight bar shrugs. The trap bar is a probably a little more dangerous because the bar is not touching your legs and if you lean backwards you may hurt your spine. However if you have a decent form you won't have problems.
"What should I do?"
It depends on your goals. If you are a powerlifter the deadlift should be trained with a straight bar while the trap bar can be programmed as assistance exercise. On the other hand if you are training for mass it doesn't really matter. Try both and make your choice.
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