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Trap Bar Deadlift: Progression 3

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.

Progression 3: Trap Bar Complex

Once you have phased in 3-4 weeks of stationary Trap Bar Deadlift and 3-4 weeks of progression 2, you can move on to a third progression, Trap Bar Complex. Complex training is a type of training involving a power exercise and a strength exercise.

Power Exercise: Squat Jump (https://www.youtube.com/watch?v=6PqEVUwIl9E)
– Start standing with 2 feet on the ground
– Lower your body as you would in a squat along with arms travelling back
– As you stand up accelerate your leg drive and push off the ground
– Continue the up motion with your arms
– When you land, don’t let the knees cave in together and absorb the landing through your hip, knee and ankle joint
– Minimize your trunk from flexing forward

Strength Exercise: Trap Bar Deadlift (https://www.youtube.com/watch?v=MZ4csxk6ivw)
– 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

Perform 7 Squat jumps followed by 7 Trap Bar Deadlifts with minimal rest in between the exercises. Rest for 2 minutes before your next set. Perform 3 sets.

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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