Trap Bar Deadlift Technique
The Trap Bar Deadlift is one of the best exercises to implement in your in-season training programs to preserve lower body strength and power! It’s also one of the most common exercises that’s performed WRONG!
✅Trap Bar Deadlift Checklist
1️⃣Set-Up with your feet just under your hips.
2️⃣Load into the bar by performing a hip hinge with neutral posture. This will establish a good starting position.
3️⃣ Setup in a good position off the floor with your torso locked straight with your chin tucked. (You should be able to see the logo on your shirt)
4️⃣Grab the bar using a “death grip” – this is where you want to squeeze the bar as hard as possible.
5️⃣Brace the core properly by taking a big diaphragmatic breath expanding your torso outward 3-dimensionally. At the peak of your inhalation you want to hold the breath and isometrically contract your core.
6️⃣Create torque/tension at the hips by driving your knees outward into your elbows.
7️⃣Create torque/tension at the shoulders and lats by performing an initial pull off the ground.
8️⃣Perform a POWERFUL leg drive once full body tension is accumulated. – My coaching cue I use with the guys is to have them “leg press the floor away from them”
9️⃣Perform a hard lockout at the top of the lift. You shouldn’t hyperextend your low back and rock your body back. You should be straight like a rod at the top.
📝Programming Trap Bar Deadlifts In-Season
➡️ 3-6 sets
➡️Perform once a week in-season
➡️Work up to 60-70% of the athletes 1RM for no less than 5 reps