For hybrid & fitness racing
For hybrid & fitness racing, trap bar deadlift rates higher on our research criteria: more injury protection.
Wall ball carries over more directly to hybrid & fitness racing.
Both are good choices that build different things for hybrid & fitness racing, 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
Trap Bar Deadlift. A strength base for carries, sleds and lunges, and quick to learn.
Wall Ball. The final race station. Practise the full volume while tired.
For functional fitness, wall ball rates higher on our research criteria: more carry-over to functional fitness. Trap bar deadlift does more to prevent injuries.
For hybrid & fitness racing, trap bar deadlift rates higher on our research criteria: more injury protection. Wall ball carries over more directly to hybrid & fitness racing. Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
About the same: both are easy to learn.
Trap bar deadlift needs a trap bar, so for most people it’s a gym exercise. Wall ball needs a medicine ball and a wall, so for most people it’s a gym exercise.
Trap bar deadlift: it rates Strong for injury protection in our research rubric, against Fair for wall ball.