For running
For running, the two are close. Trap bar deadlift rates slightly higher: more injury protection.
Step-up is easier to learn and fit in.
Both are good choices that build different things for running, 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
Step-Up. Single-leg strength in a running-like position, with very little to learn.
Trap Bar Deadlift. Heavy strength work, with plyometrics, improved running economy in trained runners. The trap bar is the easiest heavy lift to learn.
For cycling, the two are close. Trap bar deadlift rates slightly higher: more injury protection. Step-up is easier to learn and fit in.
For quad growth, trap bar deadlift rates higher on our research criteria: easier to progress. Step-up is easier on the joints.
For hybrid & fitness racing, trap bar deadlift rates well ahead on our research criteria: more carry-over to hybrid & fitness racing, more injury protection. Step-up is easier to learn and fit in.
For running, the two are close. Trap bar deadlift rates slightly higher: more injury protection. Step-up is easier to learn and fit in. Both are good choices that build different things for running, so a plan can use both.
About the same: both are easy to learn.
Step-up needs dumbbells and a plyo box, 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.
Trap bar deadlift: it rates Strong for injury protection in our research rubric, against Good for step-up.