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Author Topic: Conventional Dead Lift vs Trap Bar Dead Lift  (Read 5431 times)

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D4

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Conventional Dead Lift vs Trap Bar Dead Lift
« on: July 07, 2011, 12:27:02 pm »
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What are the differences and which is better when vertical jump is the goal as a supplement to squatting?
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LBSS

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #1 on: July 07, 2011, 04:36:16 pm »
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Quote from: Ineedtodunk on July 07, 2011, 12:27:02 pm
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

depends
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steven-miller

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #2 on: July 07, 2011, 04:52:36 pm »
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Quote from: Ineedtodunk on July 07, 2011, 12:27:02 pm
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

I think conventional is better when squats are performed as well. The trap bar deadlift is a lot more similar to the squat than the conventional one, so it is only the logical conclusion that normal deadlifts are better since they target the body in a more distinct fashion compared to squats.

The main difference I see between the two is that in the trapbar deadlift the weight can be kept closer to the center of mass of the body resulting in a leverage advantage and a more upright torso in the starting position. This would lead to a different focus of muscle groups involved.
« Last Edit: July 07, 2011, 04:56:07 pm by steven-miller »
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Daballa100

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #3 on: July 07, 2011, 05:07:43 pm »
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Yeah it depends.  Conventional deadlifts are definitely more p-chain than trap bar.  At the same time trap bar seems more jump specific in terms of movement and upright posture.  If deadlifts are strictly as supplement to the squat, then it shouldn't matter which you use, since it's supplement :D.  That said, if you don't recover well from conventionals then you can choose trap bar instead.  Trap bar hits the p-chain, just not as brutally as conventional does.

Difference is pretty much exactly how steven put it imo.
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DamienZ

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #4 on: July 07, 2011, 05:20:18 pm »
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doesn't depend at all and doesn't matter at all. get strong at one or both and jump a lot. :uhhhfacepalm:
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$ick3nin.v3nd3tta

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #5 on: July 07, 2011, 07:35:12 pm »
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D-Rose Jr

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #6 on: July 07, 2011, 07:43:31 pm »
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i heard its kind of a mix of both from jack woodrup and jason ferruggia
if you could pick one lower body exercise I guess that would be it.
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JackW

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #7 on: July 08, 2011, 12:49:46 am »
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I recently posted a video to my youtube channel talking up the positives of the trap bar deadlift and personally I think it has quite a lot more benefits in terms of training for jump performance than the regular straight bar version (easier on the lower back, easier to perform correctly, lift more weight, more quad involvement). If you are already happily squatting though then there will be some redundancy in doing both that and a TB deadlift.

As Damien said earlier - pick one, get really strong at it and do plenty of jumping.
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LanceSTS

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Re: Conventional Dead Lift vs Trap Bar Dead Lift
« Reply #8 on: July 08, 2011, 01:30:51 am »
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Quote from: steven-miller on July 07, 2011, 04:52:36 pm
Quote from: Ineedtodunk on July 07, 2011, 12:27:02 pm
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

I think conventional is better when squats are performed as well. The trap bar deadlift is a lot more similar to the squat than the conventional one, so it is only the logical conclusion that normal deadlifts are better since they target the body in a more distinct fashion compared to squats.

The main difference I see between the two is that in the trapbar deadlift the weight can be kept closer to the center of mass of the body resulting in a leverage advantage and a more upright torso in the starting position. This would lead to a different focus of muscle groups involved.


^^ exactly.  If you are already squatting, a traditional "style" deadlift will target the hamstrings and glutes more than the squat does so it is a good supplement.  However you can perform a trap bar deadlift similar to a rdl or traditional dead, but the actual deadlift is not a squat, its a pull.  If you were using either or and only doing one, without squatting, the trap bar would be a good option with a fairly erect torso position.  Coming all the way to the floor and stopping will take away a lot of the reversal benefits that you get from squatting, but you can remedy this by stopping just short of the floor and reversing.
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