Partial Squat Alternative: High Handle Trap Bar Deadlift?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi, Coach Thib! I hope you and your family are well.

On your Thib Army special exercises series, you recommend the following for those seeking to maximize their squat who train the squat twice a week (which would fit with an upper/lower split EOD 8 day mesocycle)

Workout 1: Regular squatting
Workout 2: Anderson squats and Partial overloads

Would subbing high handle trap bar deadlifts with a squatty concentric and eccentric while wearing Olympic lifting shoes be an acceptable substitute for the partial overloads? My rationale is that it feels better on my knees than partial squats from pins so I can safely desensitize the golgi tendon apparatus, Iā€™m still training the hinge pattern to a degree, and Iā€™m getting in extra work for my core, spinal erectors, and upper back which should translate to the back squat.

My primary goal currently is to maximize my ATG back and Zercher squats. I believe Iā€™m doing sufficient hinge work with the trap bar deadlift and sled pulls.

I am using triple progression on the ATG back squat (primary squat exercise) and Zercher squat (assistance exercise) the first squat day, and using the ATG Zercher squat from pins (occasionally with chains, another gem from your special exercises series) on the second squat day and want to add the high handle trap bar deadlift on this 2nd day.

2

Wellā€¦ yes and no.

As for overloading the muscles and specific range of motion, yeah itā€™s pretty similar.

However if you are looking for a direct transfer to the squat, the trap bar will be less effective. So it really depends on you goal.

1 Like
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Thanks, coach! Sounds like I need to focus on the squat and find a way to make the partial squats more agreeable. Likely lowering the load in relation to my full squat working sets (120% of full squat working sets was likely too ambitious/impatient to start with).

All my best!