How to perform Trap Bar Trap Bar Deadlift with proper form
Equipment Needed
- Trap bar
Setup
- Positioning: Stand in the center of the trap bar with your feet hip-width apart.
- Grip: Bend at your hips and knees to grab the neutral handles of the trap bar.
- Foot Placement: Ensure your shins are close to the bar without touching.
Form
- Back Position: Keep your spine neutral. Avoid rounding your back; maintain a straight line from head to tailbone.
- Core Engagement: Brace your core by tightening your abdominal muscles.
- Shoulders: Pull your shoulders back and down; keep them retracted throughout the lift.
- Knees: Ensure your knees track over your toes while maintaining a stable stance.
Execution
- Initiate the Lift: Push through your heels and extend your hips and knees simultaneously.
- Lift: Bring your torso up while keeping the trap bar close to your body.
- End Position: Stand tall with your chest up and shoulders back at the top of the lift.
- Lowering: Reverse the movement by hinging at the hips, guiding the bar down until you return to the starting position, maintaining the same form.
Common Mistakes to Avoid
- Rounding the back during the lift.
- Allowing the knees to cave inward.
- Lifting too much weight without proper form.
Remember to focus on your breathing throughout the lift, exhaling during the upward phase and inhaling as you lower the weight.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms