Dan John Reveals What He Thinks About the Trap Bar Deadlifts
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- Опубликовано: 28 сен 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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I have been watching a lot of your videos. I love your balanced approach. Many online personalities are so ridiculous with their my way or the highway opinions, most of us are just average joes with average genetics who just want to be healthy as we get older. I like the trap bar as your knees are not in the way as they are with a straight bar. The trap bar is harder to stabilize while lifting but it is easier on the lower back..
I think it is easier on the lower back if done correctly. I hate watching people turn into commas doing this exercise. I think Jefferson Curls are okay, but not heavy reps with that weird position.
I love trapbar.
Again - just listen to balanced, quiet, data driven people rather than egos.
Look at the peer reviewed information on what muscles it actually activates
It’s a ‘sqinge’ but it’s more deadlift than squat.
You start in an athletic position.
The bar moves direct centre through your midfoot vertical.
Wonderful exercise in an athletic programme
Done correctly, it certainly can be.
It is a good thing to listen to smart people. They recommend exercises that help. The overhead squat with a section of piping has been in the routine for a good long while. Thanks
That PVC pipe can get really heavy when you are doing the Overhead Squat...love the exercise (my first published strength article was on it).
everything works for a while, until it doesn't. pay attention. stay balanced and progressive
I've made my living dealing with this truth.
@@DanJohnStrengthCoach you and your input on the old “dangerously hardcore t-mag “ big influence that make me a robust 77 yo . Still at it!
"Dangerously hardcore." I remember back in 1999 when t-mag only had articles come out on Friday and I really looked forward to it.
My 70 year old bad knees like the trap bar, screw the haters haha
That’s a great thing to remember
I resisted buying a trap bar for a while because I didn’t think it was very versatile. But then I bought a rackable one, and it’s great for deads, works for dips in the rack, and is good for heavy carries. Turns out it’s pretty useful.
That is awesome!
Folks should take a listen to Ryan Flaherty’s podcast with Tim Ferriss. Trap bar sounds like a pretty applicable lift for speed/power.
It can be, yes.
I think a lot of the hate for the trap bar has been fueled by Mark Rippetoe's openly deriding it as being both useless and dangerous. Not exactly his finest moment, but he's nothing if not dogmatic.
I’ve used them since 1990. They’re not good or bad. It’s just a piece of equipment that has value.
@@DanJohnStrengthCoach Fully agree.
Dan, would you recommend easy strength for someone who is getting back into weightlifting after taking months or years off? I’m getting back into lifting after two years off. Would easy strength be a good program to regain my lost strength?
Edit: I just watched a video from you were someone asked the exact same question, and they were my age. For anyone who sees this comment, the answer is yes, easy strength would be great in my situation.
You certainly could. The nice thing about coming back after a layover is that everything works. ES is about strength and chasing other qualities; you might want to look at something like the Workout Generator at danjohnuniversity.com for some ideas involving higher reps and more variation.
AMAZING Dan! Appreciate your expertise as always man.TY
My pleasure!
My wife bought a trap bar. I only use it for farmer walks. Gotta say, love doing it with a trap bar cause you can go heavy.
Absolutely. Good point.
Trap bar just seems like a safer way to deadlift. Is the goal to make it harder or to work the muscles?
If it’s your sport, you have to use the barbell. For many people, like my brother, this tool has been a game changer. He’s 75 and still pulls a ton of weight off the ground.
I think the criticism for the trap bar deadlift is that it is a more squat-y type of deadlift rather than a hinge-y type of deadlift. The Romanian deadlift would be the opposite, an extremely hinge-y type of deadlift. At the end of the day train your squat and hinge patterns however it feels right for you as long as you do train both patterns. I can't front squat for my life so I stick to high bar back squat and I do rack pulls for my hinge training. Then I'll do some isolation machine quad and hamstring work to fill in the gaps. This works fine for me and saves my back for tennis (playing and coaching)
It's still focused on picking things up off of the ground, which is the fundamental purpose of a deadLIFT.
I like them, and suitcase deadlift far more than conventional.
eh, I think this criticism is based on the height of the handles which tends to lead people to be more upright or squaty as you say. But you do have control over this to a degree. There are high handles, and if you flip the bar over you typically get a lower grip with more focus' more on hinging, and then you can even do them from a deficit to get even more hingey and dead lift like.
Except it's actually not. There's been a couple studies done on this and it's shown minimal quad activation and roughly the same as a conventional deadlift across the board with a bit less activation in the lower back. It's absolutely still a hinge by all metrics of measurement
@@stephen8996 As with most things, I think it really depends on your body position and which muscles your focusing on while you lift.
That is an elegant explanation, thank you.
Who gives a crap about your opinion. Trap bar is awesome. I used it to get back into DLs after a back injury. It puts emphasis on posterior chain, not the back. ALL DLs are bad if done incorrectly and/or ego lift.
I don’t understand why this happens to me but when I trap bar with low handles I have no problems but when I use the high handles I have an uncomfortably high chance to pull/tweak my back. I think the high handle trap bar has hurt me more than all other lifts put together. I have no clue why
Just frigging do it people….
also- use 25# plates- get more ROM, grab the plates and use them to lift-> wider grip- stand on a stack of plates > more ROM
for me it's the centerline pull presumably for better ergonomic / effective work- and very few of us in the over 50 or 70 crowd are not competing- except with Father Time. and for Farmers walks, using straps can help wrt delaying things like trigger finger/ thumb and all the rest of the goodies that might come with aging strongly . I also use "fishermans gloves" very grippy, maybe even more psychological that physical advantage
Thank you for sharing all of this information. That was an excellent post.
During the lockdown I had a trap bar, train straps and adjustable dumbells. And a old Schwinn Aerodyne
All good stuff
Having short arms shouldnt stop you from doing the desdlift either.
Just make sure to go up in weight at a safe rate. The range of motion doesnt matter as long as you train for that range in a progressive way.
Not that theres anything wrong with the trap bar. But I would make sure to train with both the high and the low handles on the trap bar. Also do some deficit lift and maybe even some raised.
Being strong in the longer range of motion should have a protective quality while the shorter range is good for explosive work. Rounding out your athletic abilities.
That’s a good way to do it
For some reason, the trap bar gives me more lower back pain than regular deadlifts in the following days. Do you know why?
Bollocks. Strengthen your posterior chain. Ironically DLs do that, and squats.
I also love the trap bar for carries as well!
It’s excellent for this
👍
Thank you.
Hi Dan, what’s your opinion on sumo deadlifts?
They are fine, of course. It's much more a competition movement so I would guess that most of my athletes wouldn't need them (throwers, football). It's also a "person specific" move...it helps to be built for it.
@@DanJohnStrengthCoach I’m 6ft long torso 31 inch inseam. I can do standard deadlifts but I find sumo is easier on my lower back. I’ll be talking to you about it next week with inner circle. Thanks Dan
The trap bar is only worth using if you stand on 2 plates for a deficit. Or you can just use low handles but it’s too hard to keep the bar balanced with the low handles.
We had somebody post something just like this today