Trap bar deadlifts back pain

[Sixdog76]

Hey there I have a question, I started doing trap bar deadlifts to try to reduce back pain from traditional deadlifts. It seems that trap bar deadlifts hurt my lower back almost instantly regardless of the weight, worse than if I do regular deadlifts. Does anyone have any ideas why that could be?

I had some tightness in my hamstrings that I have fixed for the most part. I don’t have back problems. This just seems really strange that that exercise cause lower back tightness like that almost instantly.

Any input is appreciated.

 

[OutToLunch]

Do you use a trap bar with multiple handles? If you do. Are you using the upper or lower handles? The upper handles should be more beneficial in your case.

 

[Fa Seeshus]

Are you still trying to use a conventional deadlift stance? I turn out my toes more on the trap bar and stay more upright like you would in a sumo pull.

Also avoid hex plates as they twist your back every time they hit the ground. If you have to use hex plates don't take them all the way to the floor.

 

[OutToLunch]

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Also avoid hex plates as they twist your back every time they hit the ground. If you have to use hex plates don't take them all the way to the floor.

How so?

 

[Fa Seeshus]

How so?

When you pull up the plates will slightly roll out of exact alignment with the floor, so when you place them down every rep they will rotate a tiny bit and cause the bar to slightly rotate and shift clockwise or counterclockwise or some weird combination. On a standard bar this sometimes is not that noticible. A trap bar often has the plates closer in creating a shorter lever arm, thus magnifying the rotational movement caused by the plates settling during ground contact. By rotating the lumbar spine while it is under maximal loading you are making the pre-existing back issues worse.