I use the high handles. In future maybe I’ll try the lower and even the deficit but the high ones are adequate for now.
I think I’m just going to go for a fairly simple 5x5 type approach at first while I get used to the lift, then program it 5/3/1 style. It’ll be my main exercise on lower days.
I am so glad you guys are still talking about trap deads because…
HUGE FAN OF TRAP BARS!!!
IMO Squats and Deads are both on either sides of the ideal leverages and a trap bar is right in the middle putting the (any) human body in the ideal situation for moving heavy (and all) weights. That “ideal” position is what keeps our bodies safe during and after the lifting.
What I mean by any is that you can adjust so many variables to make sure the lift is ideal to your own personal leverages to a much higher degree than you can with either the squat or dead.
Squating nor Deadlifting are mandatory but compound lower body movements are. Trap bar deads (using the low handles) can be a very adequate substitute for one or both of those lifts. Add in goblet/landmine squats and lunges and BOOM call it a great workout.
If your focus is powerlifting I would only substitute them for deads (ROM/carryover thing). And if you are having lower back issues any time during your program I would suggest switching to trap bar deads to get through that.
great post and I couldn’t agree more!
Time will tell if my first foray into trap bar deadlifting was just a fluke, but I’m pretty excited about giving it a proper go.
If I can pull with a trap bar pain-free then anybody can.
How do you guys feel about a trap bar for farmers carry? Just in case Santa asks me what I want for Christmas 
I prefer farmer’s handles myself, but carries are fine with a trap bar.
I’m another huge fan of the trapbar. I’ve always had a tonne of lower back issues but I’ve recently been having a lot more success with conventional deadlifts which I attribute mostly to better bracing as well as more frequent belt use. But earlier this year I was using the trapbar a lot and loving it.
One word of warning though - don’t get too carried away with it and think it can’t still really fuck you up! Much safer than a barbell, but it can still cause problems.
Milking your beginner gains, I see.
I set my high school record on a high handled trap bar at 690 lbs. I feel like the high handled pull has really little carryover to other lifts or muscular benefits. Maybe I’m just weird though.
haha, yeah, I’ve been keeping that in mind hence my not grinding out my four plates.
nice pull! Obviously as an “easier” lift it’s not going to have as much benefit as others but I’m sure if you load it up heavy enough something has to adapt to the stress
Lol I left out the important part of my post, sorry.
I think the trap bar deadlift has a good amount of benefit if the posture and movement itself is paid attention to. I pulled with a pretty rounded back and hitching. I hardly looked like I lifted weights (not much has changed, lol). I do think that the low handle trap bar deadlift is an awesome lover body movement though, with the benefit of some additional trap work.
dude if you locked that shit out then that’s all that counts! Haha.
My grand plan is high handles → low handles → deficit but that’ll literally be years down the line.
The real question is at what point do I add the squats back in? That’s something that will require a great deal of pondering. It’s not like there’s going to be some level of strength I can get to where it’ll be obvious that I can squat again. Is it a 5 plate trap bar DL? Hold a plank for 5 minutes (the very thought of which hurts my soul)? A set of 30 hanging leg raises?
I dunno. I suppose I’ll just have to trust my instincts and try and forget that my instincts are terrible and steer me wrong at every turn.
Do walking lunges hurt? What constitutes your desire to squat?
Na lunge variations are fine. I’ve spent a very long time training my legs with nothing but bulgarian split squats, hip thrusts and GHRs when I’ve been injured in the past. I’ve programmed in reverse lunges for the time being to try and get a bit more posterior chain focus.
There’s no real reason why I need to (front) squat; I just enjoy it. I also don’t want to have to throw yet another exercise on the can’t-do-anymore pile.
I want a 4 plate front squat at some point in my lifetime. I half-thought this year might be the year but obviously that has gone all to buggery.
Are you planning on wearing the belt for the trap bar? For all sets? Still planning on bracing like a MOFO?
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Yup, I was belted up from 2 plates onwards.
Belt actually felt a lot more natural this time. I’m not sure why, but it definitely did.
it’s because I’m training natty for the next few months
Doesn’t matter, you used once so it’s in your system!
I’m sure as you get used to the exercise your numbers will jump up really quickly. I’d never lifted four plates on anything either until this year and I only just got 160kg on the trap bar the first time I used it but things improved really quickly and I soon got to just under 220kg before going back to focusing on conventional deadlifts. I’m sure you’ll have great success and I’m excited to follow your progress!
thanks, man! Yeah I am expecting the strength to jump up quite quickly so it’ll be interesting to see where that ends up. Need to remember that I’m supposed to be rehabbing my back so I need to be patient with strength jumps.