reverse plank

Deadlift Benefits

There are many benefits to dead-lifting that makes it advantageous as workouts for bodybuilders as well as weightlifters. Because dead-lifting requires the use of all major muscle groups, it provides overall strength and growth to muscle groups such as quads, hamstrings, glutes, spinal erectors, obliques, abdominals and lower back muscles. A single deadlift is equivalent to a combination of several strength exercises such as leg presses, abdominal crunches and squats.

Deadlifting releases crucial components like growth hormones and testosterone to increase stability and control of minor muscles. It will also increase forearm and grip strength to aid in other lifts such as bench presses. It strengthens the lower back muscles which protect your body from damage when doing heavy workouts.

Deadlifting will also tax the cardiovascular system and strengthen the heart muscles.

Trap Bar Deadlift

The trap bar, or hex bar, is a hexagonal, or sometimes diamond shaped weight lifting bar that looks something like the chassis of a car. Despite its strange looking appearance, the trap bar is considered by weight lifters to be one of the most innovative strength training pieces of equipment to hit the weight training industry during the past thirty years. Originally patented by the power lifting aficionado, Al Gerard, who was looking for an alternative form of weight training because of a lower back injury, the trap bar has since gathered the support of coaches who recommend it as an alternative to squats and straight bar deadlifts, to protect and strengthen injuries to the lower back.

Deadlifts are not mainly for those who wish to work around an injury, but can be used as a stand-alone exercise in a modern strength program, with benefits that will surpass that of traditional straight bar deadlifts.

Trap Bar Deadlift Benefits

The trap bar is used in specialized training in two main exercises, the shrug and the deadlift. This deadlift is considered far superior to barbells for power and strength training as it transfers the load more to the knees than to the hips of the lumbar spine, ideal for those suffering from lower back problems.

The trap bar provides a safer version of deadlift than the straight bar version as it produces significant levels of peak force, power and velocity while allowing more weight to be lifted over a longer period of time. It reduces the potential for injury and at the same time maximizes power. The upright torso position used in the deadlift improves posture and corrects weightlifting techniques.

The technique used in a this deadlift is more advantageous for beginning weight lifters who require a greater amount of upfront coaching in their mobility work. The one thing coaches find challenging is to prevent the over-extension of the back muscles which can be avoided with the right type of execution.

For most weight lifters, getting into the correct deadlift position using a straight bar is quite challenging without lots of coaching and mobility work upfront. This is especially true for those who are desk bound for 8 hours per day and do not have the same flexibility as serious lifters who practice their lumbar flexions and posterior pelvic tilt postures for hours. The trap bar design allows a more upright torso position where the knees move forward, allowing the hips to sit lower, which avoids scraping the shins as sometimes happens with a straight bar movement.

This strength training exercise is a good one, as you can see here. It helps to prevent injury, utilizes your full strength, and is a great exercise for your legs and back.