How to perform Trap Bar Deficit Deadlift with proper form
Setup
- Equipment: Use a trap bar and place it on a raised platform or weight plates to create a deficit.
- Foot Position: Stand inside the trap bar with feet hip-width apart.
- Grip: Bend at the hips and knees to grip the handles of the trap bar, keeping arms straight.
Starting Position
- Hips and Shoulders: Keep hips lower than shoulders but higher than knees.
- Chest Up: Maintain an upright torso with the chest up and back straight.
- Engage Core: Brace your core and engage your lats for stability.
Execution
- Drive: Push through your heels to lift the bar, extending hips and knees simultaneously.
- Maintain Tension: Keep the trap bar close to your body throughout the lift.
- Stand Tall: Fully extend your hips and knees at the top, standing upright.
Descent
- Control: Lower the bar by hinging at the hips first, then bending the knees.
- 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.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms