Greetings. The lift shown in the video below is variously described as a squat, a deadlift or a hybrid of the two. Is this lift an approximately 50%-50% hybrid of the squat and the deadlift, or is it somewhat more like one and less like the other, say, a 40% squat and a 60% deadlift? I ask because I do this lift but also do goblet squats though I use a much lower weight for the goblet squats. I'm trying for an approximately equal working of a squat motion and a hinge motion from the workout.
At the bottom position where is your knee in relation to your hip?
Is it a pull from the floor or a squat from the top?
It's a Deadlift.
If you want a more squatty Deadlift just drop your hips more.
Take a video of yourself doing trap bar deadlifts and then goblet squats. Notice the difference in back angle.
Alan
Many of the big shots in the industry classify the deadlift as a whole body lift while the squat is just a lower body lift. Both lifts should engage the glutes, quads, and hamstrings. The deadlift does involve hinging while squatting really doesn't. Goblet squats and trap/hex bar dead lifts work well together. If you're worried about not doing enough hinging addkettlebell swings to your inventory of exercises.
Honestly trap bar deadlifts are stupid, just do normal deadlifts. You're getting more (more muscles worked) out of a regular deadlift by putting in the same amount of effort. Stick to regular deadlifts and you'll get stronger. They're not that hard to learn and they give a lot of benefit.
I'd say the same about goblet squats (In that they're pointless variations of a regular squat), but learning how to squat properly is very hard without a good coach, and doing alright goblet squats is better than doing shitty full squats.
read the Ben Bruno articles on t-nation.com
i use the trap bar for deadlift/squat whatever about once a week, it is easier on the back than deadlift with olympic bar.
beatmycousin wrote:
Honestly trap bar deadlifts are stupid, just do normal deadlifts. You're getting more (more muscles worked) out of a regular deadlift by putting in the same amount of effort. Stick to regular deadlifts and you'll get stronger. They're not that hard to learn and they give a lot of benefit.
I'd say the same about goblet squats (In that they're pointless variations of a regular squat), but learning how to squat properly is very hard without a good coach, and doing alright goblet squats is better than doing shitty full squats.
Trap bar is good alternative for those with back issues.
Alan
Thanks for all the replies. A few more comments:
1) I usually do the hex-bar lifts with (A) my feet elevated several inches, creating what I have heard called a "deficit," and (B) the bar handles down so I grab the ones along the axis of the bar.
How does that affect things? I like this combo because I work through a greater range of motion than I would otherwise.
2) I love the goblet squats because I can squat very deeply (ass-to-grass) this way. Perhaps it's because of the lighter weights I use (two sets, one of 12x35 lbs and the other of 6x50 lbs, and I'm 6'3," 173 lbs and in my fifties), whereas with a back squat I might be using at least 135 lbs. But even with the lighter weights, I do feel these the next day.
hex-bar deadlifts are probably better for you than deadlifts because it's easier to keep the weight in the center of your body. I've tried them a few times and they are a whole lot easier than real deadlifts. But it seems a bit like cheating and I want to get better at real deadlifts, so I stick with the real thing.
You're 6'3" weightlifting is one of the sports where being tall puts you at a disadvantage. The "physical preparation" specialists I listen to often have basketball players and other tall athletes do trap bar dead lifts and avoid back squats. The comment you hear now is that you're not a powerlifter or weight lifter you're lifting to get stronger for your sport.
Keep on doing goblet squats and your trap bar deadlift.
Ready to try front squats with more weight?
Coach wrote:
You're 6'3" weightlifting is one of the sports where being tall puts you at a disadvantage. The "physical preparation" specialists I listen to often have basketball players and other tall athletes do trap bar dead lifts and avoid back squats. The comment you hear now is that you're not a powerlifter or weight lifter you're lifting to get stronger for your sport.
Keep on doing goblet squats and your trap bar deadlift.
Ready to try front squats with more weight?
Do you recommend front squats with more weight? I'm pretty happy with my routine now. I try to swim 8700 yards/week in four swim sessions and apart from slight tightness in one elbow cannot blame strength training for any injury, although a few months back I suffered a torn plantar plate (toe ligament) during, I think, a medicine ball/jumping workout. That is more serious but it may be resolving itself.
Lifterer wrote:
Thanks for all the replies. A few more comments:
1) I usually do the hex-bar lifts with (A) my feet elevated several inches, creating what I have heard called a "deficit," and (B) the bar handles down so I grab the ones along the axis of the bar.
How does that affect things? I like this combo because I work through a greater range of motion than I would otherwise.
2) I love the goblet squats because I can squat very deeply (ass-to-grass) this way. Perhaps it's because of the lighter weights I use (two sets, one of 12x35 lbs and the other of 6x50 lbs, and I'm 6'3," 173 lbs and in my fifties), whereas with a back squat I might be using at least 135 lbs. But even with the lighter weights, I do feel these the next day.
Well look at the physics involved. How do you think a deficit Deadlift is different? It's going to involve more lower back, also harder to get into position without rounding. It's a helpful secondary exercise used to develop power off the floor.
Most people do a conventional Deadlift with the bar to far away. It pretty much needs to be on your shin or 1-2 inches away from your shin as you pull. People mess up the deadlift and mess up their backs simply by leaving the bar too far out. Lift. Put it down. Stand up and look down. Where is the bar?
You can squat deeper with goblet squats because it's basically a front squat. Due to hip mobility and the relation of your knee and hip joints many people struggle with back squat depth.
I would change your routine this way:
Stop lifting for so many reps. If you want strength, which you should, then lift heavier for fewer reps.
Deadlift: warmup/rampup to a max set of 5. Take 5-7 sets. More rest the last 2-3 sets (1-3min). So like this, me as example:
135x10, 185x5, 225x5, 275x5, 295x5, 315x5, 345x3.
For you start lighter take smaller jumps: 95, 115, 135, 155, 185 etc....
Front Squat: Do a legit front squat with the bar. Cross arm technique instead of clean grip....easier to hold unless you have wicked wrist flexibility. Same warmup ramping. Start with just the bar, add 10lbs etc.
Alan.
Hex is best because it works both the anterior and posterior more equally then tradition deadlift or back squat.
I have a question about the trap bar deadlift.
You are supposed to be able to lift heavier with the trap bar, but by how much? 10% more, 20% more, or it depends on each person?
Just Another Hobby Jogger wrote:
I have a question about the trap bar deadlift.
You are supposed to be able to lift heavier with the trap bar, but by how much? 10% more, 20% more, or it depends on each person?
Heavier than which other exercise? I lifted more with a traditional deadlift than with a trap bar.
Just Another Hobby Jogger wrote:
I have a question about the trap bar deadlift.
You are supposed to be able to lift heavier with the trap bar, but by how much? 10% more, 20% more, or it depends on each person?
It's been tested and supposedly it's the same, but for me I'd say the trap bar is about 15% easier. ~400 lbs with the trap bar feels like ~350 on the real deadlift. Maybe varies from person to person. For me, if I can get the deadlift off the ground, I got it. The first couple inches seem easier with the trap bar.
Coach wrote:
Just Another Hobby Jogger wrote:I have a question about the trap bar deadlift.
You are supposed to be able to lift heavier with the trap bar, but by how much? 10% more, 20% more, or it depends on each person?
Heavier than which other exercise? I lifted more with a traditional deadlift than with a trap bar.
I meant regular deadlift with an Olympic bar. Lifting the same weight feels easier with a trap bar, but I am not sure how much heavier I could go.
Sasquatch wrote:
Just Another Hobby Jogger wrote:I have a question about the trap bar deadlift.
You are supposed to be able to lift heavier with the trap bar, but by how much? 10% more, 20% more, or it depends on each person?
It's been tested and supposedly it's the same, but for me I'd say the trap bar is about 15% easier. ~400 lbs with the trap bar feels like ~350 on the real deadlift. Maybe varies from person to person. For me, if I can get the deadlift off the ground, I got it. The first couple inches seem easier with the trap bar.
Thanks for your answer. For me, the hardest part with the conventional bar is "locking in" at the top. It is easier with the trap bar.
I guess I will have to try and see how far I can go.