Trap Bar Deadlift Technique Review

In the image below you will see personal trainer Michael Grogan demonstrating a trap bar deadlift with two slightly different set up positions.  The left image demonstrates a more hip dominant focus i.e. less knee bend, butt back, shoulders forward of the knees versus the image on the right where he demonstrates a squatting position that has more equal hip and knee contribution with shoulders more aligned over the knees.  The reason this image has been posted is that Michael was reporting lower back/posterior hip pain/tightness following deadlift sessions (both trap bar and conventional barbell) on observation of the exercise suggested that he was perhaps asking his lower back/posterior hip to do a lot more work (due to the hip dominant position) as well as there being a slight difference in vertical movement speed of hips to torso and therefore potentially compressing the lumbar spine more than he needed to whilst under load.  A simple change in his start position (squat more than hip dominant) and some practice resulted in Michael being able to continue deadlifting (trap bar and conventional bar) with a marked reduction in lower back/hip discomfort.  This is a great example where reviewing the problematic lifts and tweaking them can yield very positive results i.e. less pain with continued training rather than stopping training altogether.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.