The Trap Bar Deadlift is a variation of the traditional Deadlift exercise that is performed using a trap bar, also known as a hex bar. The trap bar deadlift is a great exercise for targeting the lower body muscles, including the glutes, hamstrings, and quads, as well as the upper back muscles.
How to perform
To perform a Trap Bar Deadlift, follow these step-by-step instructions:1. Begin by standing inside the trap bar with your feet hip-width apart and the bar centered between your feet.
2. Squat down and grab the handles of the trap bar with an overhand grip, ensuring that your hands are directly below your shoulders.
3. Keep your back flat, chest up, and core engaged as you lift the trap bar off the ground by driving through your heels and straightening your legs.
4. As you lift the bar, focus on pushing your hips back and standing up with your chest up, rather than pulling the bar up with your arms.
5. Once you have fully extended your hips and knees, pause briefly at the top of the movement before slowly lowering the bar back down to the ground in a controlled manner.
6. Repeat the movement for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
7. To ensure proper alignment and engagement of the muscles, it is important to keep your shoulders back, chest up, and core tight throughout the movement.
8. Remember to use a weight that is challenging but allows you to maintain proper form and control throughout the exercise. As you become more comfortable with the movement, you can increase the weight to further challenge your muscles.
9. The Trap Bar Deadlift can be incorporated into your lower body or full-body strength training routine to help build strength and muscle mass in the legs, glutes, and upper back.
Equipment required
Trap Bar
A trap bar is a hexagonal-shaped barbell that is commonly used for performing exercises such as deadlifts, squats, and shrugs. It allows for a more neutral grip which can reduce strain on the back and shoulders compared to traditional barbells. The trap bar is versatile and can be used for various lower body and upper body exercises to improve strength, power, and overall fitness.