For cycling
For cycling, trap bar deadlift rates well ahead on our research criteria: more carry-over to cycling.
Both are good choices that build different things for cycling, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
45° Back Extension. For the lower back that aches on long rides.
Trap Bar Deadlift. Loads the bones in a way riding never does.
For golf, trap bar deadlift rates well ahead on our research criteria: more carry-over to golf.
For cycling, trap bar deadlift rates well ahead on our research criteria: more carry-over to cycling. Both are good choices that build different things for cycling, so a plan can use both.
About the same: both are easy to learn.
45° back extension needs a GHD or back-extension bench, so for most people it’s a gym exercise. Trap bar deadlift needs a trap bar, so for most people it’s a gym exercise.
About the same: both rate Strong for injury protection in our research rubric.