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Exercises Movements, technique & proper execution

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Old 05-01-2009, 04:13 PM   #1
Stephen Joseph
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(Dead lift) straight bar or trap bar?

i would like some advice on which bar to use and why or why not to use one or the other, while doing the dead lift. both are available to me the straight and the trap bar ( the one that looks like a stop sign).
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Old 05-01-2009, 04:29 PM   #2
Zach Gates
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Re: (Dead lift) straight bar or trap bar?

They're different exercises. Feel free to switch 'er up, but one doesn't replace the other.
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Old 05-01-2009, 05:34 PM   #3
Thomas Green
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Re: (Dead lift) straight bar or trap bar?

Do you have bad scrapes or scabs on your shin? If you do, the trap bar is a really useful way to keep deadlifting while you heal.
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Old 05-01-2009, 05:54 PM   #4
Eric Doolittle
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Re: (Dead lift) straight bar or trap bar?

You can do both. The mechanics of a trap bar deadlift are closer to a squat than a normal deadlift though.
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Old 05-02-2009, 09:14 PM   #5
John Seiler
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Re: (Dead lift) straight bar or trap bar?

Use the straight bar. For CrossFit the purpose of the deadlift is strengthening the posterior chain. The straight bar is far more effective for that.
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Old 05-04-2009, 05:48 PM   #6
Trevor Thompson
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Re: (Dead lift) straight bar or trap bar?

sort of a deviation of topic, but ever heard of a Hack-Squat with the bar under your torso as a deadlift? you start the movement behind your back and continue like a deadlift.
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Old 05-04-2009, 07:08 PM   #7
Ryan McNemar
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Re: (Dead lift) straight bar or trap bar?

Plus the deadlift with the straight bar is going to help build the first pull needed for the clean (both power and full). Get used to using the straight bar and moving from that deadlift stance.
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Old 05-05-2009, 02:33 PM   #8
Kevin Ziegenhorn
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Re: (Dead lift) straight bar or trap bar?

In addition to the above, the trap bar is more dangerous than the barbell. At the top of the lift, the straight bar is held securely against the thighs/hip, whereas the trap bar is suspended in mid-air connected to the skeleton ultimately through the shoulders, which is a much more unstable position. Rippetoe addresses this in Starting Strength if you want the full version.
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Old 05-05-2009, 04:23 PM   #9
Aimee Anaya
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Re: (Dead lift) straight bar or trap bar?

I think the trap bar deadlifts are super good when doing strength work. It puts you in a different position than the traditional deadlift, so can have some strength transfer into the olympic lifts, because your positioning is more like the high-bar back squat as opposed to the low-bar back squat. The classic crossfit-style deadlift is more posterior chain dominant, wheras the trap bar deadlift is more similar to a back squat and more quad dominant. I do them a lot in my training, see this video
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