The deadlift can be one of the most beneficial exercises you do in the gym. Point blank, if you have back pain you can benefit from doing the deadlift.
However, what type of deadlift is best for you? There are a few different movements you can do to work the deadlift movement. Today though, we will discuss the two main types.
A straight bar deadlift, and a trap bar / hex bar deadlift.
These 2 bars change the force that goes through your body, therefore changing the results you can expect but also narrowing down the right one for you!
So ultimately today I want to help you figure out which one is best for you, the key differences between the two, and what these lifts can help you to improve.
What type of benefits do you get from the deadlift?
The deadlift is a movement that you’ve probably heard of or have performed in the gym. There are many variations of the deadlift, and for good reason.
The deadlift is considered a “hinge” movement. This means that you “hinge” at the hips. For those who can’t visualize it…think about what it would look like to have a slight bend in your knees, push your hips back while maintaining a neutral spine.
Even better, think about how you would shut a car door if your hands were full and you needed to close the door with your butt.
You would push your butt back to give the door enough force to close.
This movement is a bit tougher to master than say, a squat. It requires a bit more attention to detail and it can potentially put your lower back into a vulnerable position if not done properly. (This is why it’s always good to have a coach teach you these movements!)
The deadlift, when performed correctly works the following muscles:
Hamstrings
Low back
Traps
Lats
Forearms
Core
Glutes
Quads
So pretty much…it is one of the best full body exercises. So essentially you're getting a TON of muscle activation for 1 single rep of a deadlift.
With that, I hope you can see how good an exercise this is, it is very effective in burning a ton of calories as well as gaining strength in multiple muscles.
Deadlift is also very functional. How many times do you need to bend over and pick something up? How often are you shoveling? Do you need to move furniture, or pick up a kid/grandkid from the floor?
The deadlift will aid you in all of this. There’s something quite special about being able to set up like a deadlift, brace your core and lift up a heavy piece of furniture. (Yes , even you ladies get to do this!! You don’t need no man!)
Lastly, the deadlift has the potential to improve low back pain. Low back pain and discomfort is all too common amongst ..well , everyone who has a office job. Sitting all day does a number on the lower back. Over time, your lower back muscles stretch and weaken, your hips get tight, and you experience that lovely sciatic pain going down your leg.
The deadlift has the ability to fix this. So yeah, it’s a well versed exercise.
Things to consider with the deadlift
As I stated above, the deadlift needs to be done properly. There is a higher risk of getting injured during a deadlift than, say, a bench press. So form is priority #1 (although that should be the case for all exercise in the gym!)
First ask yourself , “Why is the deadlift the right movement for me?”
We must always know why we are doing a movement.
Is it to strengthen a specific spot on the body that is nagging?
Is it to make body composition changes?
Is it to increase strength ?
We always start with the WHY!
The next thing I would consider before diving into the deadlift is knowing if you have injuries that may act up. Usually with the deadlift, the lower back will be the #1 culprit. But it can also be the upper back, the wrists, or even the shoulders in some extreme cases.
This leads me to the important part of this post today: which bar is better for you?
What is the straight bar deadlift
The straight bar deadlift is exactly what the name says…you use a regular straight bar to do the deadlift.
Setting up plates on either side raises the bar up a bit so it sits around your upper ankle/lower shin.
This puts you into a good position to then pull from the floor and do the movement. The straight bar has your hands in front of you.
I’ll get into more details on the differences in the moment, but just for now…this is what we will refer to as the straight bar deadlift.
What is the hex bar / trap bar deadlift?
The hex bar is a bar that is…you guessed it…in the shape of a hexagon!
With this bar you step INTO the bar, setting up your hands at your sides. The handles are also a bit higher.
Let’s dive into which one you should be doing.
The key differences between the two
So I’ll keep this simple because not everyone loves anatomy like I do.
First up…do these bar’s work your body differently?
The straight bar requires the use of more hamstring as you’ll be in a more “hinge” position. The straight bar will also work more of your lower back because of the placement of the bar in front of your body (which increases load on your backside!)
This also means that the straight bar will require more core bracing as there tends to be more force that goes through the spine.
The hex bar will work a bit more quad , less hamstrings. I find that it works a bit more for your upper traps (due to the hand position being at your side). The low back works a bit less , but also protects it.
Also, the hex bar might work a little less core (although it still works a ton) due to positioning.
Okay cool so now you know that each bar uses a bit different musculature. Important when you go back to the original question…WHY are you doing this movement?
If for example you are doing the deadlift because you want to improve hamstring strength…the straight bar is the way to go.
If you are concerned about your low back, the hex bar might be better as it puts less strain on the low back.
This leads me to the next and final piece…
Which bar should you use?
I’ll keep this simple…if you are someone who is new to deadlift..the hex bar is a much safer and easier option to learn.
With a more upright position, the deadlift appears more like a squat. There is less hinge required in the hex bar deadlift which makes it easier to learn.
If you have lingering back pain , again the best option would be to use the hex bar to protect it, but also work it in a safer way. You can build strength no doubt the hex bar!
However if you don’t have back pain and want to increase your hamstring and low back strength…the straight bar would be better.
Safety is priority number 1 so you need to make sure the form is on point.
No rounding of the shoulders and upper back here!
I’m a big fan of using the hex bar for most people. At FFM Gym we have mostly people who are in their 50-70 range. For those who have years and years of office job sitting…a hex bar is a much safer bet while still providing almost all the benefits!
IF you are younger, have no low back pain…then the straight bar has the potential to be a better lift. We just NEED to make sure form is good. (I know I sound like a broken record but that is the coach in me).
You need to deadlift
Deadlift is one of the best movements you can do for your body. It recruits the most muscles in 1 rep then 90% of other movements.
It’s functional and when performed properly can generate some massive gains for the full body.
Even if you’ve never worked out before and find that the bar’s are scary…you need to get over that fear because I can assure you that you will need to bend down, and pick something up. Having strength in that movement can make a ton of difference in how self-sufficient and autonomous you are.
Then when you choose what bar you are going to use, refer to this. Think about the WHY, and then consider how your body feels. There’s no reason to do something that hurts so there’s always a way to modify a movement to still work the muscle groups while staying safe (also a huge benefit to working with a coach).
I hope that this was helpful for you and answered that question swirling in your head when you lay down at night thinking “What bar should I use tomorrow for my deadlift?”
IF you still aren’t sure, reach out to me and I’ll give you the best answer, for YOU!
Now get out there, lift up some heavy things and transform your life!
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