Trap Bar Deadlift
Trap bar deadlifts trains almost the entire body. This form of deadlift causes you to have more quad activation due to the handles being on either side of you verses in front of you. For this same reason, it can also reduce the risk of low back injuries due to having more of an upright torso.
How to get set up:
- Feet about hip width apart maybe slightly wider. Feet are glued to the floor, pushing down hard.
- Drive the hips back, reach for the handle bars. Squeeze as if you are trying to push the handle bars together to help engage the lats. Set your shoulders down and back as if you are bringing your shoulder blades together.
- Push feet through the ground, exhale, lock hips and squeeze the glutes hard at the top.
- Inhale, unlock the hips, push the hips back and lower the trap bar until plates hit the ground, then repeat.
Watch the video below for a visual on how to get set up and for additional information on what you can expect!
Common Mistakes:
- Toes or heels come up off the floor
- Feet are too close together
- Hips come up first
- Back rounds during pull (lose tension)
Modifications for trap bar deadlifts can be elevating the bar, giving you less range of motion. If in need for further modification, a kettlebell deadlift would be the next best thing!