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Trap Bar Deadlift: Progression 2

It is a great exercise that is gaining popularity and you will be seeing more of them in conventional fitness facilities. It can also be referred to as the hex bar. It is a great exercise because it is fairly simple involving the lower body and upper body. It has the benefits from both the barbell back squat and the straight bar deadlift. It provides less stress on the spinal column compared to a straight bar deadlift because of the position of the weight relative to the line of gravity of the exercise. There are less compressional forces on the back because the weight is held in the hands spreading the forces in and around the muscles.

Below is a link to a video of an athlete performing a stationary trap bar deadlift.

https://www.youtube.com/watch?v=MZ4csxk6ivw

Setup and Instructions

  • Step into the bar
  • Pull shoulders back and keep back straight
  • Grip handles and lift up
  • Push the floor
  • Keep your knees in line with your hip and ankles
  • Lower the weight with control and reset

Progression 2: Trap Bar Jumps

Once you have phased in 3-4 weeks of stationary Trap Bar Deadlift, you can move on to a second progression, which is trap bar deadlift jumps. Below is a link to a video demonstrating a trap bar deadlift jump with a reset. Below are cues to remember:

https://www.youtube.com/watch?v=87IVEduRENc

  • Step into the bar
  • Pull shoulders back and keep back straight
  • Grip handles and look in front
  • Jump up with the bar
  • Reset the bar every time
  • Reps: 6/7, Sets: 3-4, Weight: 50-70% of max weight, Rest: 2 mins

If you have any questions regarding the use of a trap bar or needing variations, please feel free to contact me at the following below:

Khanh Vy

Certified Athletic Therapist

Registered Kinesiologist

Certified Strength and Conditioning Coach

BPHE, R. Kin (CAT(C)), CSCS

[email protected]

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