TRAP BAR DEADLIFT

The Trap bar Deadlift develops muscles across the entire posterior chain; the glutes, hamstrings, spinal erectors, core, lats and traps.
The main benefit is that it puts less stress on the lumbar spine than barbell deadlifts which is important for people with back issues.

T I P S ⬇️

▪️Once you have totally warmed up, start by standing in the middle of the trap bar, feet should be hip width apart.

▪️Push your hips back and place your body weight back into your heels as you gently bend down to grasp the handles allowing your hips and torso to lower themselves.
Keep your spine in a neutral position with your head in alignment.

▪️Arms should be straight, chest up, and hips slightly lower than a conventional deadlift, your shins will be slightly forward.

▪️Take a full grip on the bar, making sure to grab the handles in the middle. Retract through your scapula, take the slack out of the bar, engage your core, glutes and legs.

▪️Take a deep breath in and begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.

▪️At the top of the lift, you should be standing with the arms flexed and straight. Glutes and quads totally engaged so the load is dispersed throughout the backside of the body, in balance with the middle of the foot (center of mass).

▪️At the completion of the movement, lower the weight back to the ground under control by pushing the hips back and slightly bends the knees to allow the load to descend.