Yes, there’s a difference. Deadlift is literally picking a dead weight off the floor and standing tall. The setup for a Trap Bar Deadlift doesn’t differ immensely from the barbell variety.
The Trap Bar Squat sets up like a dumbbell squat, only … you get it. And your hip joint drops to at least the height of the top of the kneecap (What? You don’t squat that low? Then are you squatting at all?) unlike in a deadlift. No-one seems to be talking about this, but it seems a great Squat variation for those of us who can’t shoulder a barbell. Thoughts?
That aside, it’s certainly better than not training the legs. If you can’t shoulder a barbell at all, I’d also look into walking lunges while holding dumbbells or wearing a weight vest. Also, the prowler is AWESOME for this situation. Backwards drags will blow up your quads, and pushing it hammers the lower body.
I really like belt squats for my squat assistance. Lots of volume is easy. Problem is my gym has maybe the worst belt squat machine ever. Someone replaced the pulleys with ones that are too big and don’t fit the on the shafts.
I contemplate just setting up boxes and doing them old school.
I don’t have access to a machine so I just use two boxes at home. Works fine. I have done them in a while but the are definitely going back into my new program for the new year.
I forgot about these. I’ve never had a quad pump quite as extreme as dragging a half tonne cage up a bumpy hill, knowing full well if I let go it’s going to crush a car.
I mean, the traditional way of doing TBDL should work your legs to some degree as is. I recently trap bar pulled 405 from about a 15” deficit and I felt my quads through all of it.
Along the lines of other options, goblet squats are amazing. I know a lot of people go on and on about loading being an issue, but if you can do a 150 pound dumbbell for 5 sets of 20-40, you’ll have pretty big and strong legs. If loading IS important, I’ve done them before where I stack 45 plates, bend down and pull them into my chest similar to a stone or sandbag pick and squat like that. It’s a little dangerous, but nothing worth doing is safe in strength sports.
Progression is an issue, sure. The trap bar eliminates that problem. Huge dumbbells aren’t an option for me, working out at home. BTW 405 from deficit? JHC!
Anyway, thanks for the thoughts, guys. Some creative ideas here, ranging from the ingenious to the Holyshityoudidthat? Points up my original query though that this Trap Bar Squat is pretty much unrecognised, unlike the Deadlift. Thanks for your time. Good lifting. Get stronger. Xris
