How to perform Trap Bar Deficit Deadlift with proper form

Setup

1. Equipment: Use a trap bar and place it on a raised platform or weight plates to create a deficit.
2. Foot Position: Stand inside the trap bar with feet hip-width apart.
3. Grip: Bend at the hips and knees to grip the handles of the trap bar, keeping arms straight.

Starting Position

1. Hips and Shoulders: Keep hips lower than shoulders but higher than knees.
2. Chest Up: Maintain an upright torso with the chest up and back straight.
3. Engage Core: Brace your core and engage your lats for stability.

Execution

1. Drive: Push through your heels to lift the bar, extending hips and knees simultaneously.
2. Maintain Tension: Keep the trap bar close to your body throughout the lift.
3. Stand Tall: Fully extend your hips and knees at the top, standing upright.

Descent

1. Control: Lower the bar by hinging at the hips first, then bending the knees.
2. Maintain Posture: Keep your back straight and chest up while lowering.

Tips

• Keep your head neutral; avoid looking up or down excessively.
• Ensure even weight distribution on your feet.
• Focus on smooth and controlled movements throughout the lift.