Using the shrug bar for DLs

[GeaR_and_SauCe]

Instead of using the straight bar, I think I might try using the shrug bar to do deal lifts. I'm putting somewhat of a strain on my lower back when I am DLing because I am leaning forward through the movement so that the bar clears my knees. I have tried to use light weight in order to correct my form but I have developed somewhat of a bad habit. I know that if I work at it, I can train myself to do it more correctly but I was wondering if there are any disadvantages in dead lifting with the shrug bar. The main difference would be the side grip handles instead of front grip of a straight bar. If I am calling it the wrong name, the shrug bar is the bar that goes around your body withe the grips at your sides. Not the diamond style shrug bar but the bent bar version. I am probably calling it the wrong name but it looks useful to me. Just wondering if it would be useless to use this bar for deadlifting so that I can grip the weight at my sides and put less of a strain on my lower back.

[Bob Smith]

Overall, I think the trap bar deadlift is an excellent movement. As you stated, it can take a lot of the pressure off of one's lower back and, because of the position, shift it to your quads. In a sense, it becomes more of a leg movement rather than a back movement.

[getswoll]

Bob's right, it will take some pressure off your lower back, but their are some disadvantages. Generally speaking, most people cannot do the same weight with the hex bar that they could with an oly bar. I realize only you can speak for what is good for your body, but I would suggest striving to do the DL properly; your results will be much more profound. You said you were leaning foreward in order to clear your knees. that is your problem right there, the bar should come straight up your legs to the lockout position. If you dislike the bar ":scraping" your legs, then wear sweats (although some people say this hurts their lift). Good luck.

PAX
GS

[Primo Max]

What I wouldn't give for my gym to have a trap bar. One of these days I might buy one and ask them if I can leave it there. Trap bar deads are an amazing movement, I would actually rate them higher than conventional deads for a lot of purposes. Unfortunately, I never do them. If you're lucky enough to have one then use it.

[Madcow2]

Sounds to me like you aren't pulling correctly which may stem from a setup problem. The trapbar is going to move the resistence to the center of your body. Obviously just thinking basic physics this is going to make it significantly less of a pulling movement since you are no longer pulling back on the weight. This is going to favor people who like to shift the emphasis off the posterior chain away from the hams, lower back, etc. I don't view this as an equivalent substitution that simply works better for certain body types - there is a sacrifice here and IMO you had best learn to pull properly and once you've covered the fundementals experiment with this to see how you like the results over a training cycle (just because it feels easier is not a good reason to use it and neglect fundemental pulling nor does it indicate that your results will be better over a period).

If you are going around your knees, you need to start with your back flatter relative to the floor and butt higher. This will allow the bar to move up the legs and clear the knees naturally. I get the feeling you are squatted down fairly low with an upright torso and your knees sticking out - shoulders significantly behind the bar. Try experimenting with a position where your shoulders are directly over the bar that might help you get a feel for where you should be. If you can post pictures of your starting and midpoint position it would be very helpful (video even better). It's incredibly hard to diagnose on a text forum. Incidentally if this upright torso, deep squat sounds like your starting position, it's indicative of relative core/posterior chain weakness (in general but not every case but I'd lean heavily this way) which makes it even less acceptable to avoid using a standard deadlift.

EDIT: Also, aren't you in mid training cycle right now? I'd be really hesitant to swap out a lift unless absolutely necessary. Better to put some time into learning to do it right. Also, you know not to touch and go on your work sets - each rep is a pull from a complete deweight upon the floor. Meaning, let that bar settle on the ground, reset slightly if need be, and then repull the bar for the next rep from the floor.

EDIT2: As long as we're on the subject of the trap bar - I also don't think it works optimally for developing the traps either. The function of the traps is to pull up and back. This is why olympic lifts and variants like the power shrug are so damn good at building them. With the weight centered relative to one's body, you can't effectively pull back. On top of that, the traps and upper back in general respond to dynamic lifting like it was their sole purpose in life. As a builder of traps this thing is pretty far down the list.

[GeaR_and_SauCe]

Originally Posted by Madcow2

I get the feeling you are squatted down fairly low with an upright torso and your knees sticking out - shoulders significantly behind the bar.

This is exactly my problem. My ass in on the floor when I start. Im using the lifting mentality of lifting with the legs and not the back but in the end it is putting more stress on my back. I will try more ass in the air and shoulders over the bar today and see how it works. Thanks.

[Madcow2]

Random thoughts

Just don't go crazy with it. Practice setting up with a mirror to your side (don't pull with your head turned though). You are still going to be using the legs a lot but the ROM for them will be decreased from where you are now. Your butt will still be below your shoulders meaning that the angle of your back will be above 90 degrees. I don't know how you are built but some people find it advantageous to start the bar a bit off the shins (try it on the shins first). With the mirror to your side make sure your shoulders are not significantly behind the bar. Olympic lifters will actually pull with shoulders in front of the bar a lot of times. Just work light at 135 to get the feel for it (or lighter if you have full size discs below 45lbs).

EDIT - you know, there is a deadlifting sticky here and some links to pictures. One of them is the starting position. A picture is worth 1000 words so have a look.

[GeaR_and_SauCe]

Yes I was checking out some examples on other sites. abcbodybuilding has a slide show that gives me a good idea of where the shoulders would start. they talk about the legs and knees bending the same amount at the same time. I think it has to do with my positioning and my coordination. I will stay at 135 and pull light until I get it right. I was going to do it today but Im not on schedule to do them until wednesday.

Off topic- I started the 5x5 last monday and have added 15lbs to my flat bench. I'm very impressed. Friday I worked with more weight than last monday but on the incline instead of flat. Today I went in and did 5x5 flat with 15lbs more than last week.