Trap Bar Deadlift Question for a Prior Injury (Bilateral Pars Fracture)

[_Iron_G98]

Good Morning, I am a triathlete who's looking to developing overall strength for cross training activities such as mountain biking, rowing, and trail running. Back in 2017, I developed low back pain and I later got an MRI that revealed there was evidence of Spondylolysis (without spondylolisthesis) due to over training. I have since healed and have no issues other than I'll have an ache in the low back every 6 weeks or so. Anyway, I'm curious of the trap bar deadlift or deadlifting with blocks at bodyweight would be appropriate. It has been more than a year since I had my last follow up and I may give his office a call, but I would like to hear Coach Rippetoe's opinion or anyone else's opinion about it. If it helps, my body weight is 123 lbs and I'm 21 years old with no other musculoskeletal drawbacks.

[Mark Rippetoe]

How tall are you?

[heavyiron8]

Mechanically, is there any difference between a half squat and a trap bar deadlift?

[Mark Rippetoe]

The trap bar is far more unstable at lockout.

[FatButWeak]

Regular deadlifts would be superior. The "shearing stresses" (poor word choice, really but there is a limited pallate of commonly understood terms available to us) that straight bar causes to the vertebral structures will ultimately yield superior adaptations and improvements than the more vertical compressive stresses of a trap bar deadlift. Also, the bracing and education that must occur to perform a straight bar deadlift teaches the athlete far more about how to properly "use" the back than the trap bar deadlift will, which allows even stupid basketball players (remember the article on someone called "Steffie" Curry trap bar deadlifting 405?) to use weights that are heavier.

Finally, ffs, gain some weight. Any man who is not a hobbit, dwarf, elf, leprechaun or other little person cannot weigh 123 pounds. Unless you're a broad, in which case we need to see pictures.

Goodspeed, my weak scrawny friend.

[_Iron_G98]

I am 5'4.

[_Iron_G98]

FatButWeak, I appreciate your reply and sense of humor! Yes, for some reason I view the topic of "core" lifts to be controversial between the lifting and medical communities. My doctor is 50-50 on the topic of deadlifting and squatting, yet I've read various forms of research and testimony that's had favorable outcomes for the athlete who's had spondylolysis/Spondylolisthesis. On the topic of gaining weight, I'll get the ball rolling when triathlon season ends for me around October. I'm hopeful that this forum will enlighten me, but by then we'll see.

Until then, Godspeed.

[Mark Rippetoe]

To answer your question, don't do trap bar deadlifts, especially if you've had a pars fracture. Conventional deadlifts are far safer and more effective for back strength, as Fat explained.

Whether or not you understand this, at 5'4" and 123 pounds, you have a severe musculoskeletal drawback: you are exceptionally frail. Your calculated BMI is 21.1, which is considered "normal" for some odd reason that makes no sense. But you have already developed a pars fracture from overtraining your distance activities, you must be aware of the fact that a light bodyweight and heavy sweating predisposes to osteopenia, and you should be concerned about a longer time frame than you apparently are. I understand that you have been told that you cannot be competitive at a heavier bodyweight, but you are in the last part of your adolescent-young adult growth phase, and this artificially-imposed famine/concentration camp/castration situation is not good for you, as in you're doing bad things to your ultimate physical potential. Get a DEXA scan, have your testosterone checked, and rethink your competitive desires.

[_Iron_G98]

Coach Rippetoe, I appreciate your feedback pertaining to my situation.

I honestly did not give the full scope of my training background. I wrestled back in high school (3 years, lightweight) and following that I enlisted into the Naval Delayed Entry Program as a Navy SEAL candidate with almost no rest in between . During my senior year, preparing for BUD/S training had become my full-time job; as I ran/swam 3-4 times a week, lifted 3 times a week, kettlebell and calisthenics training around 2-3 times a week. Around 6 weeks from my service report date was when the injury was discovered and my orders for BUD/S was cancelled and being disqualified from service. Not to give away too much of myself, but the triathlon part is new as I just wrapped up my first race two weeks ago and will be having several more until October. My routine right now is: swim 2-3 times a week, bike + run 2 times a week, strength training 1-2 times a week, as well as 1-2 rest days a week.

Since it's been 14 months since my last follow-up, I'll consider having another one due to what I hope to get out of the sport and later down the road with life in general. Assuming I have the follow up and the testing from your advice, what would your advice be for me for the future pertaining to competition and training overall? Change my routine? Adjusting my eating times? Recovery? Forget competing?

I really appreciate your feedback pertaining to this topic.

[Mark Rippetoe]

Stop doing all this endurance shit, start training for strength, and get up to 155 as fast as you can.