The trap bar deadlift, also known as the hex bar deadlift, has become the go-to exercise for athletes and strength coaches, and for good reason. Its unique design allows for strength development, reduced lower back stress, and improved overall athletic development. But, did you know there’s more to this versatile tool than meets the eye?
While the standard trap bar deadlift is a powerhouse on its own, its variations open up a world of training possibilities. From single leg strength development to explosive power training, these adaptations can target specific athletic needs.
In this article, we’ll explore trap bar deadlift variations you can add into your training programs. For each trap bar deadlift variation, we’ll cover what it is, why and when to use it, and the specific gain you’ll see.
Use the links below to jump to any you wish to read about.
Trap Bar Deadlift Variations
- Standard Trap Bar Deadlift – Best for beginners learning to load, plus intermediate athletes heavy strength training whilst minimising stress on the lower back.
- Staggered Stance Trap Bar Deadlift – Best for developing single leg strength and reducing muscular imbalances.
- Trap Bar Romanian Deadlift (RDL) – Best for improving hamstring strength.
- Trap Bar Jump Deadlifts – Best for developing power without relying on Olympic weightlifting variations.
Trap Bar Deadlift Basics
The trap bar deadlift is a variation of the deadlift that uses a hexagonal or trap bar, where the lifter stands inside the frame, with their hands gripping handles on either side. This setup creates a unique movement pattern, often described as a “squatty hinge,” as it combines both a squat and hip-hinging movement pattern.
The main muscles worked during the trap bar deadlift include the glutes, hamstrings, quadriceps and the muscles in the back. The glutes and hamstrings help to straighten the hips, while the quadriceps work to straighten the knees as you lift the weight.
The trap bar deadlift is an excellent introductory lift for athletes new to compound lifts. It’s also a great tool to build global lower limb strength, as its generally considered easier to learn and perform with good form compared to other deadlift variations.
While the trap bar deadlift is an excellent exercise on it’s own, it’s variations offer other training opportunities. These variations allow you to (1) target specific muscle groups, (2) modify the technical challenge and/or (3) target specific training outcomes to support athletes performance goals.
Staggard Stance Trap Bar Deadlift
The staggered stance trap bar deadlift involves the lifter positioning one foot slightly in front of the other, creating a staggered stance. This set-up shifts more of the load onto the front leg, while still allowing the back leg to provide support and stability.
When coaching the staggered stance trap bar deadlift, one thing we often see is lifters struggling with the staggered setup. It can feel a bit awkward at first, especially when the back leg gets too close to the trap bar, throwing the lifter of balance. The key to maintaining this set up, is keeping the split between your feet small – just enough to shift the focus onto the front leg without the back leg interfering with the bar.
Why do it?
By adapting this staggered stance, athletes can effectively target single leg strength and minimise imbalances between legs. Trap bar’s design provides stability, making it “easier” to lift heavier loads in the staggered stance position.
Who’s it for?
The staggered stance trap bar deadlift is beneficial for athletes involved in single-leg sports such as football, cycling, tennis, who are looking to develop their strength and reduce muscular imbalances.
Trap Bar Romanian Deadlift (RDL)
The trap bar Romanian deadlift (RDL) is a variation that emphasizes the hip hinge, with a slight bend in the knee. Unlike the standard trap bar deadlift, this movement puts more of a spotlight on the posterior chain – especially the hamstrings by reducing the bend at the knee and creating a greater stretch through the length of the hamstrings.
Why do it?
The trap bar Romanian deadlift is ideal for athletes looking to specifically target the hamstrings. By keeping the knees slightly bent and focusing on the hip hinge, you place a greater load on the posterior chain, helping improve hamstring strength. The trap bar’s neutra grip and more centered loading also reduces strain on the lower back, which makes it an excellent choice for those wanting to protect their back and lift heavier laods safely.
Who’s it for?
The trap bar RDL is great for athletes wanting to develop strong and powerful hamstrings, such as sprinters, jumpers, or those in sports requiring explosive leg power. It’s also beneficial for individuals looking to improve their posterior chain strength while minimising stress on the lower back.
Trap Bar Jump Deadlifts
The trap bar jump deadlift is an explosive variation of the trap bar deadlift. In this movement, the lifter performs a deadlift with the trap bar, but rather than stopping at the top, they drive through the legs and explode into a jump. The goal is to move the weight as quickly and forcefully as possible/
Why do it?
The trap bar jump deadlift trains you’re body to generate force quickly, boosting speed-strength on the force velocity curve.
By loading the bar with around 30% of your 1RM, you can move weight fast, developing explosive power that translates to better sprint speed, acceleration and vertical jump. This lift turns raw strength into dynamic athleticism, making it ideal for athletes looking to improve power and explosiveness – this is another go-to exercise for us as strength and conditioning coaches.
Who’s it for?
The trap bar jump deadlift is great for athletes looking to be more powerful in their lower body, such as sprinters, jumps and team-sport players like basketball or hockey players. If you want to develop explosive speed and strength without relying on Olympic weightlifting variations, the trap bar jump deadlift is a fantastic option. It’s a great way to enhance power while keeping the movement simple.
Trap Bar Workouts
When it comes to trap bar workouts, there’s no one-size fit’s all approach. The trap bar is simply a tool that can be adapted to meet various training goals.
That said, if your aim is to develop both strength and power – a common goal for many athletes and fitness enthusiasts – we’ve designed a workout that leverages the trap bar’s unique advantages. This routine is a staple for many of the athletes we work with during their competitive season, ensuring they maximise their performance on the field while minimising fatigue.
This tri-set combines heavy lifting with explosive movements to increase both strength and power using the trap bar:
Trap Bar Workout Overview:
1A. Trap Bar Deadlift: 4 x 5 reps at 80+% of 1RM (velocity <0.5m/s)
2A: Trap Bar High Pull: 4 x 4 reps at 30-40% of 1RM (velocity 1.2-1m/s)
3A: Countermovement Jump: 4 x 4 reps bodyweight (velocity >1.3 m/s)
Rationale:
This workout utilizes the principles of contrast training, which enhances performance across the force-velocity curve.
- The trap bar deadlift focuses on maximal strength with heavy loads, promoting lower limb strength development.
- The trap bar high pull shifts the emphasis to power development, allowing for faster, more explosive movements.
- The countermovement jump emphasizes speed and explosiveness, crucial for sports requiring quick bursts of energy.
By integrating this workout into your routine, you not only build strength but also improve your ability to generate power quickly – an essential factor in many athletic endeavours.
Trap Bar Substitute
While the trap bar offers unique benefits, it’s not always available in every gym. If you find yourself without access to a trap bar, there are several effective alternatives you can incorporate into your training routine.
The Closest Alternative: Conventional Barbell Deadlift
The conventional barbell deadlift is the closest substitute to the trap bar deadlift. It targets similar muscle groups and provides strength development benefits. However, keep in mind that the barbell deadlift can place more stress on the lower back due to the bar’s position in front of the body.
Exploring the Movement to Select Other Trap Bar Alternatives
To fully understand other trap bar deadlifts subsitututes, it’s helpful to consider the squat-hinge continuum. This concept illustrates the relationship between squatting and hinging movements, with various exercises falling at different points along this spectrum.
The trap bar deadlift is unique because it sits somewhere in the middle of this continuum, combining elements of both squatting and hinging. It’s often described as a “squatty hinge” movement. On either end of this continuum, we have:
More Squat-Like Movements:
These exercises emphasise greater knee bend and therefore the quads.
- Back Squat
- Front Squat
- Goblet Squat
- Split Squat
More Hinge-Like Movements:
These exercises focus more on hip bending and less on knee bending, so they target more the posterior chain (gluts and hamstrings).
- Romanian Deadlifts (RDLs)
- Good Mornings
- Kettlebell Swings
When substituting for the trap bar deadlift, consider using a combination of exercises from both ends of the spectrum to maximise the benefits. For example, the Squat and RDL can target both the squat and hinge elements of the trap bar deadlift, and is a go to prescription for the athletes we work with to maximise lower body strength.
Frequently Asked Questions
Do Trap Bar Deadlifts Build Traps?
The traps act as stabilizers, helping to keep your shoulders back and your upper body aligned throughout the lift, but, this won’t lead to significant growth in your traps. If you really want to build your traps, you’ll need to incorporate more targeted exercises. Here are a few options:
- Trap Bar Shrugs: These isolate the trapezius muscles, allowing you to lift heavier loads with a neutral grip for safer and more effective trap development.
- Dumbbell Shrugs: Another classic option for focusing on the upper traps, helping you to strengthen and grow them with a full range of motion.
Final Thoughts
The trap bar deadlift is a great introductory lift for a strength and conditioning programme, but there are a number of variations that can be used to target specific training outcomes. Here is a quick summary of these differences:
- Standard Trap Bar Deadlift – Best for beginners learning to load, plus intermediate athletes heavy strength training whilst minimising stress on the lower back.
- Staggered Stance Trap Bar Deadlift – Best for developing single-leg strength and reducing muscular imbalances.
- Trap Bar Romanian Deadlift (RDL) – Best for improving hamstring strength.
- Trap Bar Jump Deadlifts – Best for developing explosive speed and strength without relying on Olympic weightlifting variations.
Happy lifting.
Will is a sport scientist and golf professional who specialises in motor control and motor learning. Will lecturers part-time in motor control and biomechanics, runs Golf Insider UK and consults elite athletes who are interested in optimising their training and performance.