Trap Bar Deadlift
a.k.a. Hex Bar Deadlift
Differentiation: Mechanics
This variation of a Deadlift is unique. Here is how: you hold a trap bar at your sides. This position alters the weight's center of gravity. This center of gravity allows you to exert more effort | and lift a heavier amount. Holding the bar at your sides - | instead of in front of your body | (like you would do when performing a barbell deadlift) - creates even less strain on your back, because the bar does not pull you forward as the would when performing a normal Barbell Deadlift.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a Trap bar.
3) Load plates onto the Trap bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Position the Trap bar on the floor.
6) Step into the trap bar's opening.
7) Place your feet shoulder-width apart for stability.
8) Bend down with your hips and knees toward the bar.
9) Grasp the bar with both hands - with your palms facing each other
10) Position your head facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you power the bar upwards
3) ...until you are standing upright, allowing the bar to rest against your thighs.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale while you again bend your hips and knees to lower the bar to the floor.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your weight should be on your heels, hips and knees.
Keep your head up and your face forward as you lift.
Keep your arms straight.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Hex Bar |
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