The first movement we are looking at in 2020 for Movement Monday is the Trap Bar Deadlift. There are a number of different versions of the deadlift but the reason we are choosing to share the Trap Bar is due to its suitability to the general population person that we predominantly work with at Authentic Health.
Predominant Muscles Utilised Performing Trap Deadlift
One of the key reason’s deadlifts have such popularity is their use of many different muscles when performed correctly along with the ability to lift a substantial amount of weight. The primary muscles you will utilise will be your Glutes (bottom), Hamstrings (back of upper legs), Quadriceps (front of upper legs), Lats, traps, lower back (All posterior Torso), and core musculature.
Trap Bar Deadlift Benefits
The muscles mentioned above make up a large piece of the posterior chain which given our current lifestyle where we are seated for large parts of our day these muscles become short and weak in nature. One of the more common issues we see today with general population clients is short and weak hamstrings that often cause limitations when performing hinge pattern movements. The trap bar in comparison to conventional deadlifts allow for an individual to have more knee flexion therefore needing less lengthening for those with tight hamstrings. Along with the ability to have more knee flexion the positioning (height) of the handles also allows for the lifter to pull from a higher position also reducing the need for further hip hinging. Along with this we also find the trap bar deadlift a safer and easier to learn alternative to the traditional deadlift for beginner and intermediate lifters without losing to many of the benefits.
Who Should Trap Bar Deadlift?
Contrary to popular belief it is not essential that every single person deadlift in the gym. While we agree there are many people who will benefit from some form of deadlifting some people either are not ready to deadlift and would benefit greatly from performing other mobility and lifting drills first or have previous injuries that don’t allow them to perform them safely. The hinge pattern used when performing deadlifts is a movement we do on an everyday basis so if you have no movement limitations or injuries why not learn and get strong with an amazing lift.
How Often Should You Deadlift?
Like anything with your training the frequency will depend largely on your training goals. We recommend for general population clients that are training 2-3 times per week a minimum of once per week. Due to the value this lift provides we often have clients deadlifting twice per week BUT this lift is taxing on the body so utilising a heavier and lighter day for beginners is recommended to aid with recovery.
Yours in Health & Fitness
Chris Dawson
Thanks for taking the time to read my ‘Movement Monday’ where we looked at Trap Bar Deadlifts. If you’d like to find out more about working with an Authentic Health Coach here are some of the ways you can work with us.
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