T Nation

Trap Bar Deadlifts + Hip Belt Squats

For the last couple months I have been using a Trap Bar Deadlifts as my only lower body exercise.

I recently ordered an Ironmind Hip Belt so I can do deep hi-rep squats.

The way I do trap bar deads places more emphasis on my back than my quads…kinda like a 3/4 squatlift.

The Hip Belt is supposed to do the opposite, tax the quads more than the back.

My question is this: Would it make sense to do both lifts in the same workout?

I am thinking of doing low-rep Trap Bar dealifts, Dumbell Benches, Dumbell OHP and then finishing with hi-rep Hip Belt squats.

  • edited for clarity.

I think maybe it’s a bad idea.

I was going to comment, but I’m not sure I have enough experience with the intended implements to offer a valid opinion.

Personally, I’ve learned the hard way that when it comes to deadlift and squat variations, one must carefully measure the amount of overlap. For example, in a recent thread I admitted that there is room for both movements as long as one considers how PC (posterior chain of hams, glutes and erectors) or quad dominant the variant of the movement is. The continuum is: sldl–deadlift–trapbar deadlift–back squat–front squat. There are other lifts that belong somewhere in this listing, but you get the idea. The trap bar is very much in the middle so one has to weigh personally which movements from elsewhere on the continuum would present too much redundancy and muscle overlap. Back squats and deadlifts are both unecessary when training the trapbar deadlift, but maybe you find that the trapbar still leaves your PC a little underworked so sldl’s or “Romanian” deadlifts may be appropriate.

The Trap Bar works my PC in a good way.

I thought about this thread all morning and I overtrained just thinking about it.

I am gonna do 'em on seperate days.

Why can’t you do more than one leg movement in a workout without overtraining?

[quote]Dorso wrote:
Why can’t you do more than one leg movement in a workout without overtraining?
[/quote]

You can. I just find that big movements like deadlifts and squats don’t go all that well on the same day, or even in the same cycle if there’s too much overlap. If I’m pushing my deadlift numbers up, I just don’t have the energy left over to make much of a dent in improving my back squats. I find that deadlifts don’t cut into my front squats and vice versa in the same cycle, but I still don’t do them on the same day.

[quote]Dorso wrote:
Why can’t you do more than one leg movement in a workout without overtraining?
[/quote]

For me, it’s not an issue of overtraining as it is just having a crappy performance on the 2nd lift.

If I oly squat after I deadlift, I’m really not going to be able to do too much and I’ll just wind up frustrated and set back. I would rather just do assistance exercises.

I’d rather do oly squats, oly front squats or deadlifts as my main lifts, and then follow that up with split squats, glute-hams and maybe some back extensions.

Trap bar first, hip belt second. Absolutely NO problem there.

I’d do a 5x5 with the deads then set up for a 20 rep blast for the hip belt.

Whatever you do, do NOT let that hip belt sit on the shelf. It is VERY underrated for quad size especially with the 20 reppers.

I remember two things that happened to me when I had only done hip belt squats for legs up to that point, before I ever had a heavy bbl on my back;

I was walking behind my girlfriends parents when her mom turned around talk to us. She stopped and said, “Derek, can you even walk without your legs rubbing together?”

And I was filling out a survey at the mall and the surveyor (young female) looked at my legs and asked me “Are you a bodybuilder?”. Keep in ind that I had only ever used that belt for legs and rest of my body was pretty un-bodybuilder-like.

I give MUCH credit to that thing.

[quote]snatchcleanjerk wrote:
Dorso wrote:
Why can’t you do more than one leg movement in a workout without overtraining?

You can. I just find that big movements like deadlifts and squats don’t go all that well on the same day, or even in the same cycle if there’s too much overlap. If I’m pushing my deadlift numbers up, I just don’t have the energy left over to make much of a dent in improving my back squats. I find that deadlifts don’t cut into my front squats and vice versa in the same cycle, but I still don’t do them on the same day.[/quote]

I agree. Better to split them up so you can hammer each one all the way without worrying about saving any juice for the other.

to DT: Is this your only workout?

You don’t have another? How about alternating two workouts.

  1. low-rep Trap Bar DLs*, DB Rows, DB bench, and Calves or BB Curls(?)
    (* move DLs to end?)

  2. Chins or Pullups, DB OHP, Forearms/Grip, and high-rep Belt Squats

Regards,
Scott