Just wondering if it’s reasonable to replace the comp deadlift on day 3 with the trap bar deadlift low handles.
The reason being is that I am training Bjj 3 times a week and plan to increase to 4 times a week and I read that the trap bar deadlift causes less lower back fatigue which could be helpful when participating in sports.
I did experience a good bit of low back fatigue days following my comp deadlift.
I don’t want to lose any of the benefits of the comp deadlift in terms of strength and hypertrophy so I’m just wondering if it’s advisable to change my deadlifting to only the trap bar?
Also would you recommend using a belt when using the trap bar or is it not necessary?
This is a very reasonable substitution to mitigate the impacts of low back fatigue on your other sporting tasks, if those are your priority.
However, any change like this will come with trade-offs. I would not expect any significant impact on hypertrophy, but I don’t think it’s reasonable to expect that there won’t be ANY loss in competition deadlift-specific strength performance if you no longer train that lift, just due to the loss of practice exposure. I expect this would come back quickly if you were to re-introduce competition deadlifting again later on.
And finally, belts are never “necessary”, so the question of belted vs. beltless on your trap bar deadlifts is up to you.
Yeah that’s fair enough with me losing some strength in the comp deadlift. Just want to see how I respond to trap bar deadlifts for awhile.
I may also add the trap bar deadlift instead of the RDL and SLD exercises that same week?
I am aware of Mark Rippetoe’s video on the trap bar deadlift but I read a lot of conflicting information also.
I’ll see how I respond to it and take it for there.
Thank you