Deadlifts have been a part of my strength training routine for quite some time now, but for the longest time I performed them with a barbell and never gave any thought to trying a trap bar. Prior to starting my current round of base-building I did a 3-month strength focused block where I gave a trap bar a try for the first time. The idea to give it a try was largely inspired by a lot of the research compiled in this article on the trap bar authored for Stronger by Science:
Trap Bar Deadlifts are Underrated
While this is just my personal experience and therefore anecdotal, my experience was a positive one and I can see myself using the trap bar again in future training blocks. For the duration of the block I used the trap bar in the low handle position to try to maximize the hinge effect. I found that:
- Less fatigue: Deadlifting with the trap bar was less fatiguing for me. Working out the day after a heavy deadlift session was always a bit of a challenge as I always felt a bit more fatigued than I would after any other type of strength session, which often impacted my desire to run the next day. When I switched to the trap bar, I felt I still solidly worked out my posterior chain but I did not feel the same level of post workout fatigue which allowed me to push harder on the next day’s work out.
- More forgiving of form: While properly positioning the spine and bracing your core is essential before any lift, the trap bar is a bit more forgiving if everything is not perfect. This made me a little more comfortable challenging myself to get in the extra rep or two as even if my form degraded a bit because of tiredness, the same likelihood of injury was not there. I was a bit more comfortable pushing myself closer to form failure which in turn helped make for a better workout.
- More quad activation: Given how quad destroying running downhill segments can be, I found this to be an added benefit and not a downside. It turned the deadlift into a bit of an “accessory” exercise for the quadriceps which I feel has had a positive impact on running hills.
Given my experiences I plan to use the trap bar deadlift as my primary deadlift variation going forward, particularly for the months of the year where I will be more running focused as the lower level of fatigue is a major advantage. I will likely not abandon the straight bar deadlift entirely though. I can see myself occasionally going back to it in strength focused blocks or if I hit a plateau with the trap bar to hit the muscles in a slightly different way.

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