The results from this study show that even with very light loads the majority of the exercise duration can be used to accelerate the load (Table 4). So we do some jump squats with 100kg and 2/3 squat depth to get an even greater strength stimulus. Matt, a moment is also called torque. That said, it also reduces the moment on the hip joint (while increasing the moment on the knee and ankle joints). Related: Trap Bar Deadlift vs Regular Deadlift: A New King? FitnessExpertAwards is an independent website. We anticipate that it is key in this routine to strengthen the lower train. Another alternative is to use smaller diameter discs in the trap bar, to lower more and obtain a greater knee flexion. Combine that with a large number of muscle groups engaged and the heavyweights involved. Here we propose some variants to try. It’s that simple. What is the maximum number of stimulating reps that we can do in a workout for a muscle group? Featured Gyms. The trap bar offers an easier learning, since the practitioner has to bend less of hips and more of legs. This helps. Power is just an arbitrary physics measurement, and trying to optimize it on jump squats is a completely meaningless pursuit. The cons of this variant are the types of grip, since it can be annoying and even harmful, both on the shoulders and on the wrists. Kilograms (kg) Pounds (lb) Overall comparison. I have always thought of trap bars being particularly useful for athletes. If an athlete had the options to the SDL or HBDL for increased athletic performance he/she would preform the HBDL. LOVE the Video of trap bar jumps! If not more, than your legs’ ability to produce maximum force. I was reading some more stuff from Louie Simmons, he famously qouted “Why do an exercise that takes more than it gives”. J Strength Cond Res 25(7): 2000-2009, 2011, Sports Science Topics & Research Guest Articles, Peer-Reviewed Articles (Journal Publications), Coaching, Personal Training, Programming, & Nutrition Topics, Coaching, Personal Training, Programming, & Nutrition Guest Articles. Thus, significantly reducing the amount of sheer force on the spine. Contact So if you are replacing the straight bar deadlift with the hex bar variation, you might want some extra hamstrings work, such as with the Nordic curl. So you’re definitely not off-base. Instead ask, “What stimulus am I trying to get out of this exercise?” For sprinting and jumping athletes, jump squats are a strength exercise. Eccentric Strength This greater knee flexion makes the hex bar deadlift look more like a squat than the straight bar deadlift. An 8ft bar is unwieldy to move around or use in a limited space. One of the things that drives me crazy is the misinterpretation of research results. This is easier on the joints and provides a stronger grip than a double-overhand pronated grip with a straight bar. Indeed, research has shown that when using the hex bar, the horizontal displacement of the barbell away from the body is 75% less than with a straight barbell. Not in vain, some call the deadlift with trap bar “Squat with trap bar” (trap bar squat). What was very surprising is the amount of peak power that occurred in the submaximal deadlifts. This makes sense, since the greater knee flexion (the knee is more bent) in the hex bar deadlift variation brings the hips closer to the ground, tilting the trunk more upright, and making the exercise look more like a squat. These are relative inexpensive, as they do not have rotating sleeves, and they also have a reinforced shape that does not require particularly strong steel. However, there are also many who wonder how I can train my legs if I do not have support for squats or cages, or if I train at home? If you’re a powerlifter or strongman, then maybe it’s worth the risk. Thanks to the mechanical advantage offered by the trap bar, you can lift more weight than would be possible with a straight bar. When we watch lifters perform a hex bar deadlift, we can see that their body position differs from when they use a straight bar, particularly at the point of lift-off from the ground. When he comes back, we want to get some strength back quickly but not slow him down with heavy deep squats. How should we train the pectoralis major? Velocity Based Training Since the trap bar design allows you to step inside it rather than behind it. This moment must equal the external moment produced by the barbell. Guest Bloggers, Recent Posts Hex Bar Squats Vs Barbell Squats: Which Builds More Power & Strength? 5. Great Athletes Are Strong The increasingly wide spread use of hex bar deadlift has sparked a fair amount of debate on whether or not it is superior to straight bar deadlift. Whenever I watch a DeFranco video I get all jacked up and want to train! While a conventional DL you are clearly bending over and then lifting/pulling-back a weight. -Bret. Then the season comes around, and we stop using heavy lifting but want to maintain power. However, it reports considerable benefits, which can make its use a very interesting option, with added benefits for those who consider training at home. I have previously posted and ranted on this topic regarding regarding sprinting research. How does taking a break from strength training affect hypertrophy. Deadlifts and squats are effective exercises for gaining lower body strength. eval(ez_write_tag([[250,250],'fitnessexpertawards_com-medrectangle-4','ezslot_9',134,'0','0'])); In addition, we do not turn the shoulders inward, but instead maintain a more natural position. The advantage of it has to do with less stress on your back. It facilitates hip extension along with the hamstrings on the back of your thigh. If we have problems at the back level it is important that a coach assess you and advise you on whether to continue doing squats or opt for other alternatives, such as these exercises to strengthen glutes. This greater knee flexion makes the hex bar deadlift look more like a squat than the straight bar deadlift. More on that in a section further below. Running the deadlift with a hexagonal bar may not seem as “epic” as doing a bar, but it has several benefits: When performing a traditional deadweight with a straight bar, the bar is in front of our body. But the great debate is out there: trap bar deadlift vs squat. The hamstrings help the gluteus maximus muscle with hip extension, so they function in the same way when you perform squats–eccentrically during the downward-movement phase and concentrically as you return to the starting position. Although the peak power levels are very impressive for the submaximal deadlifts (where you rise up onto the toes), you still spend a large percentage of the time decelerating the load which means reduced muscular tension through end range hip extension (though 87% of the 80% 1RM deadilft was indeed spent accelerating, so only the last 13% of end range hip extension is spent decelerating). Squats build mental toughness. Under around 400 lbs, you won’t notice the flex when deadlifting this kind of bar.