Why we use the Trapbar Deadlift for Speed Development
- Jake Gibson
- Jan 19
- 4 min read
I'm sure you've seen plenty of it online. Many coaches, athletes, and meatheads utilize it for strength training or sports performance training ... by WHY?
Here's why we use this outstanding exercise with all of our athletes:
Maximal Strength: Strength is a foundational component of athletic performance, and its relationship with speed is particularly evident in the context of sprinting. The ability to produce greater force directly translates into enhanced sprinting mechanics. The trap bar deadlift, by engaging key muscle groups used in sprinting, serves as a reliable measure of an athlete’s maximal strength. A higher load capacity in the trap bar deadlift correlates with a greater potential to generate force during sprinting, facilitating improved acceleration and speed.
Force Production: The trap bar deadlift is an effective tool for assessing an athlete's force production capacity. The exercise mimics the primary movement patterns involved in sprinting by emphasizing the hip extension, knee drive, and ankle push-off. Athletes who demonstrate higher force production are better able to generate forceful ground contact during their sprint starts, leading to quicker initial acceleration and more efficient sprinting mechanics.
Speed Strength and Power Output: In the context of speed development, power output—defined as the ability to generate force rapidly—is a key determinant of performance. Variations of the trap bar deadlift, such as the jump deadlift or velocity-based training protocols, enable coaches to assess an athlete’s ability to produce explosive power. These exercises are integral in tracking improvements in the athlete's rate of force development, a critical factor in both acceleration phases and top-end speed maintenance.
Movement Patterns and Injury Prevention: Beyond assessing force, the trap bar deadlift also offers valuable insights into an athlete’s movement patterns. Analyzing technique during the lift provides coaches with information on potential weaknesses or inefficiencies that may compromise sprinting performance. Correcting these discrepancies not only enhances speed but also minimizes the risk of injury, as poor movement patterns often contribute to imbalances and increased strain on key muscle groups.
Predictive Value for Speed: The trap bar deadlift is a powerful tool for predicting sprinting speed due to its direct alignment with the biomechanical demands of sprinting. It measures an athlete’s lower-body strength, power output, and force application—key elements that underpin efficient and explosive sprinting performance. This makes the trap bar deadlift a highly reliable predictor of an athlete's potential in short-distance sprints and acceleration-based movements.
The (approximate) Standards of the Trapbar Deadlift:
Beginner (0-1 years of training):
Relative Strength: 1.5x body weight
Example: For an athlete weighing 150 pounds, a trap bar deadlift of 225 pounds would be a good starting point.
Focus: Developing foundational strength and proper technique.
Intermediate (1-3 years of training):
Relative Strength: 1.75x to 2x body weight
Example: For an athlete weighing 160 pounds, a trap bar deadlift in the range of 280–320 pounds would be typical.
Focus: Strength development with an emphasis on improving speed-strength and power output.
Advanced (3-5 years of training):
Relative Strength: 2x to 2.5x body weight
Example: For an athlete weighing 170 pounds, lifting 340–425 pounds in the trap bar deadlift would be considered advanced.
Focus: Maximizing force production and improving acceleration and top-end speed.
Elite (5+ years of training):
Relative Strength: 2.5x to 3x body weight
Example: For an athlete weighing 180 pounds, lifting 450–540 pounds would be indicative of elite-level strength for a sprinter.
Focus: Peak power and strength for optimal sprint performance, with an emphasis on explosive force generation and speed maintenance.
Key Considerations:
Power and Speed: While maximal strength is important, it’s crucial for sprint athletes to also focus on speed-strength. This is the ability to generate force rapidly, which is more important than simply lifting heavy weights. Therefore, incorporating dynamic variations of the trap bar deadlift (e.g., jump deadlifts or speed-oriented lifting) is important for sprint performance.
Rate of Force Development (RFD): Sprint athletes benefit from improving their RFD—the ability to generate maximum force in the shortest amount of time. The trap bar deadlift, when performed explosively or with velocity-based training, helps train this key element.
Body Type and Position: Athletes in different positions or with different body types may have slightly different standards. For example, a shorter athlete with a more powerful build may be expected to lift heavier compared to a taller athlete with a leaner physique. Linemen in football, for example, may have slightly different standards compared to sprinters in track or football wide receivers.
Our Basketball athletes who are typically longer than most other athletes will still use the Trapbar but we may put the weights on blocks.
The trap bar deadlift standards for sprint athletes depend on factors such as training experience, injury history, goals, and time of the year (in-season vs off-season).
A well-rounded sprint training program will combine strength, power, and speed-strength elements to optimize an athlete's sprint performance. Therefore, sprint athletes should aim to lift a weight that aligns with their body weight, but also focus on improving power output and rate of force development, not just maximizing the total load.
One very notable speed athlete who has talked about the benefits of Trapbar Deadlifting is Allyson Felix. Check out more from her here: Allyson Felix's Tokyo Olympics Strength-Training Exercises | PS Fitness
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