I am a big fan of traditional compound exercises.

If you want to get strong and fit then you only need a barbell and weights to transform your body.

The deadlift is probably my favorite of them all.

There is something primal about picking something up from the ground and nothing make me feel better than cranking out a few sets of deadlifts.

Unfortunately, I have picked up some lower back injuries through playing rugby, doing JiuJitsu and other physical activities.

This has made the traditional deadlift harder for me to execute.

I have been feeling a lot of discomfort and pain when doing deadlifts.

In fact, it has become so bad that I thought about giving up the deadlift to let my lower back recover.

One day I saw a trap deadlift being performed at a gym in London and I thought that looks interesting.

For some reason, the trap bar deadlift is not available at many gyms.

Or at least in my experience its, not something, I see in every gym or maybe I just didn't notice it.

So I gave it a shot.

I started off with a low weight and remarkably my back felt fine and I was pain-free.

The amount of pressure on the lower back was a lot less and I was able to increase my lifting weight in a short amount of time.

Sure good form and technique are still important.

But the strain on the lower back was a big difference.

Yea I get it, maybe the traditional deadlift is perceived as the best.

However, if you have a choice between not doing deadlifts and doing trap bar deadlifts then the choice is easy.

Is there a big difference between the types of muscles that the trap deadlift works?

Surprisingly the answer is no.

The main muscles that are targeted are the same in all forms of the deadlift.

This goes for the traditional deadlift, sumo deadlift, and the trap bar deadlift.

Yes, some variations will work certain muscles a bit more than others but in general, they are the same.

For example with the trap bar deadlift, the quadriceps will be worked more compared with the traditional deadlift.

Like mentioned before the biggest difference between the deadlifts types is that the trap bar deadlift places a lot less pressure on the lower back.

Recent studies show that there is 10% more pressure on the lower back when performing the traditional deadlift.

The study also shows 8% more force on the lumbar spine(lower back where spine curves inward)compared the other forms of the deadlift.

The best part of my research into the trap bar deadlift is that 3 recent studies have given it the green light for athletic development.

These studies found that the trap bar deadlift is the best version if you want to develop high-velocity strength and explosive power.

So if you have been struggling with lower back injuries like me or just want to mix up your training more then try out the trap bar deadlift.

For me the results have been great and more importantly, I'm back doing deadlifts

The Reality Is A Lot Of People Get Injured Doing The Traditional Deadlift

The deadlift is an incredibly powerful exercise that, when done correctly, has the potential to bring massive strength and muscle gains.

However, it can also be hazardous to do without instruction, as many gym-goers find out the hard way due to the number of lower back injuries reported after deadlifting.

This is because deadlifts require precision in execution and proper form in order to safely target muscles while safeguarding the vertebral column; an incorrect technique often leads to excessive strain on the lumbar area, which causes injury.

Also contributing are biological factors such as weak core musculature, poor posture habits, and age-related issues with flexibility and joint laxity.

To minimize the risk of lower back injury, it is important to ensure good form during deadlifting and develop proper core strength for support before attempting heavy weights.

The Trap Bar Deadlift Benefits

The trap bar deadlift is a great exercise for men who are looking to build strength and muscle.

It’s an effective way to target your back, hamstrings, quads, glutes, and core muscles all at once.

And because it’s easy on the joints, it’s a good option for those with joint pain or injury.

Let’s take a look at the benefits of this powerful exercise:

Increased Strength and Power

The trap bar deadlift is one of the best exercises for building strength and power in your legs.

It works all of your major muscle groups at once, which means you can lift heavier weights than you would with other exercises like squats or leg presses.

This makes it an ideal choice if you’re looking to increase your overall strength and power quickly.

Improved Core Stability

The trap bar deadlift also helps improve core stability.

Because it requires you to keep your spine in an upright position while lifting heavy weights, it forces your core muscles to work hard to maintain balance and posture as you move through the range of motion.

This will help you develop better balance and stability when performing other exercises or activities.

Greater Range Of Motion

The trap bar deadlift also has the benefit of providing a greater range of motion than traditional deadlifts or squats.

This is due to its unique design; instead of having a barbell in front of you, the weight is placed inside the hexagon-shaped “trap bar,” which allows you to move further away from the weight before initiating each repetition.

This helps engage more muscles in each rep, allowing for greater gains in strength and size over time.


In conclusion, the trap bar deadlift is one of the most effective exercises for men looking to build strength and size quickly and safely.

It targets all major muscle groups simultaneously, increases core stability, and provides a greater range of motion than other compound lifts like squats or traditional deadlifts.

If you’re looking for an exercise that will help get results fast without putting too much strain on your joints, then consider adding the trap bar deadlift into your routine!