Usually, the conventional deadlift is modified to the trap bar deadlift in various gyms and workout stations.
This modification offers a wide variety of immediate and handy benefits to coaches as well as the bodybuilders.
This form of deadlift provides various ways to fulfill needs and requirements for the certain muscles symmetry and enhancement in capabilities.
These benefits range from the hypertrophy, enhancing pulling abilities, decreasing lumber stress and training beginners etc.
So, you can say that a coach can use it from a very beginning level to the advanced one.
In this article, we are going to deeply discuss various powerful trap bar workouts in the form of deadlifts for mass and you should try. Let’s get started!
1. Band Resisted Deadlift
If you are making mind to enhance your power effectively, you should try this band resisted deadlift.
Usually, the enhancement of power lies in the need to decelerate the weight at the end of the movement.
Traditional methods can increase your building strength, but you need a proper and innovative way to achieve the maximal force.
Though, a trap bar requires enough time to resolve the deceleration issue yet it needs some more resistance when you reach at the end of the movement.
About 13% of movement is required to overcome this problem which is a considerable leak nonetheless.
That’s why it is commonly suggested to use a resistance band which offers a perpetual resistance throughout the motion and draws the maximum amount of power.
You can achieve this opposite resistance just by attaching a stretch band around both ends.
As much as you will pull the weight upward, the band will exert force conversely creating gradually increasing deceleration.
As you reach the maximum movement, you will feel increased deceleration requiring more power rather than the simple bar deadlift.
2. Jump Deadlift
In order to achieve lower body strength, bodybuilders use poly-metrics.
However, this method has many precautions and one should be cautious when performing this move as it may lead to the muscles injury.
An effective alternative to this crucial movement is the deadlift with jumping.
This move develops not only your muscles’ elasticity but also stretch-shortening cycle which helps you to initiate the poly-metrics training.
However, you must remain very cautious and perform this deadlift only if you have mastered in the feet-on-the-ground trap bar dead.
Moreover, you must perform this move within limits, say 4-6 reps.
Use of rubber plates rather than the metal plates would be a more safe and wise option.
3. Rack Deadlift With Bands
The upper back and lats essentially perform in an isometric fashion during the conventional deadlift.
The problem is, the start of the movement is initiated by a push off the floor using a degree of knee extension, then the movement is finished through hip extension.
Though with the partial deadlift, either from racks or off blocks, you can diminish push-off the floor to enhance upper back and lats workout yet it does not produce effective results.
If you really want to attain an ideal isometric fashioned workout, the addition of bands would be a good choice. This will draw more power to maintain the position achieved at the end of the movement.
Even at the top position when you end the movement, the band will require still an effective power to hold the weight in place.
4. Modified Jefferson Deadlift
You can achieve glute development effectively with the help of sumo deadlift. This is very effective as your glute muscles are required to be more lengthened as compared to the traditional deadlift.
Sumo deadlift requires a considerable amount of the external hip muscles rotation. This muscles rotation further strengthens the glute muscles eventually.
However, another ideal way to get these benefits is the use of modified Jefferson deadlift. In this move you are required to put your feet on each side of the trap bar.
With staggered style your body is split into two parts; one with foot on the front and the other with a foot behind the bar.
Make sure your legs are wider in this position as compared to the traditional sumo deadlift. In this move, you have to go down very low as well.
5. Heels-Elevated Trap Bar Deadlift
Bodybuilders used to do deadlift by lifting weight behind them. This move requires an ultimate up-right position and also demands a greater degree of knee flexion.
So, when lifters perform this action they are actually developing their quads because they have to do a great deal of work.
But you can get the same effect with the help of trap bar deadlift. A little elevation of heels would result a perfectly upright position.
So, raise your heels to a little extent. You will get an ideal upright position eventually.
In this way, the weight will lie nearest to the center of gravity and your hips will not have to bear all the weight as compared to the traditional trap bar deadlift.
This is ideal for those freaks that have bad knees or weak hips. Heels-Elevated trap bar deadlift, being joints friendly, can be used for the heavier workout as well as high-rep sets.
6. Modified Duck Stance
Duck stance deadlift is one of the best exercises that can be performed well with the trap bar also.
You need to set up your heels together with toes pointing out at an angle of 45 degrees.
This is better to perform with the trap bar because it offers to stay more upright strengthening the quads eventually.
However, trap bar may lead you to a serious trouble as when you push your knees way out while lifting the weight it may hit your knees.
You can overcome this issue put your heels together but point out your toes a little outward rather than a full 45-degree angle.
In this move, it’s important to put your all stress on the legs and off the back as much you can do. To attain this goal you are required to keep your hips down while lifting your chest up.
This deadlift is a bit tricky yet practicable and beneficial for the development of quads.
7. “1.5” Reps
This is also a tricky performance which involves techniques and right focus on the legs.
In this move, you rise up halfway and then lower back down. This is one repetition and you are required to perform reps without any pause.
This exercise requires warm body and an attentive mind. So, I would like to recommend you to perform this one at the end of the workout.
This is easier to handle at the end because it does not involve much weight.
8. Romanian Deadlifts
All above-mentioned moves are ideal for the quad development. Now it’s time to give some value to your glutes and butts.
Romanian deadlift is a perfect solution to attain rock-solid back muscles and it would be better to adopt a safe way that is Romanian deadlift.
Romanian deadlift allows you a dynamic and purely hip hinge joint move.
This is the only trap bar exercise in which you need not go down your hips.
Keep them high and effectively focus on your hip hinge joint, just as you bow making a certain angle with the ground.
Trap bar Romanian deadlift is as same as with dumbbells but with an enhanced loading potential.
9. Deficit Deadlift
Usually, lifters face an anticipated issue when lifting trap bar from the ground.
They consider the handles of trap bar are too high to perform effectively. This situation is beneficial if you face some back-ache.
Otherwise, it would be a nuisance if you want to develop your maximal muscular activation. You can fix this issue very easily.
You need to place some Olympic plates under your feet. This will raise your body considerably as compared to the trap bar on the ground.
However, do not forget to widen your legs a little so that your hips can adjust the weight effectively.
This way of performing deadlift is termed as trap bar deficit deadlift. This type of deadlift also strengthens your back and glutes muscles.
Conclusion
Above mentioned powerful deadlifts are though challenging but the end results worth of it.
Regardless of their results and types, you should consider some precautions before starting the workout. Remember that the deadlifts are easy to perform yet techniques are crucial to get required results.
Proper techniques and movement angles along with sufficient reps can provide you what you want to attain. However, an inappropriate way of workout may lead you to an ultimate injury.
Many weight-lifters use a certain belt to provide an external support to their muscles. This is a good idea.
Moreover, deadlift moves should be slow, smooth and measured. Any sudden jerk will aggravate your muscles causing an anticipated muscle injury.
Additionally, abdominal muscles should be kept tight relaxing repeatedly for inhale and exhale the air from your lungs.
Arms should also be absolutely straight with no bends in the joints. You can achieve results effectively only when you will use all techniques and cautions seriously.
