Trap bar deadlift is a great weightlifting exercise to build up strength throughout your body. What makes this exercise even more awesome is that is can also function as a rehabilitation workout that can be associated with treating chronic lower back pain, functional scoliosis, sacroiliac joint syndrome, and proximal hamstring tendinitis.
Learn everything you can about the trap bar deadlift to maximize it.
How to do a trap bar deadlift
1st step: Start with your feet well positioned, roughly hip distance apart from each other. Make sure that your grip is nice and tight. When bending down, ensure that you carefully bend your knees and keep your spine in a neutral position. When you lift, keep the weight in front of you by making sure your core is engaged. Once all of that is done, lift the bar as tall as you can. Avoid arching your back and slouching
Strength training with trap bar deadlift
The trap bar deadlift or the hex bar deadlift targets muscles in the back, core, hamstring, and glutes. It is an ideal exercise if you want to lose weight, build muscle mass, and improve strength. Some people prefer this over the standard deadlift because doing it with a trap bar is much easier. The deadlift of course gives more tension, but it is something not everyone is capable of doing. According to a 2023 article by Men’s Health, a trap bar deadlift offers a “more natural motion when you lift.”
The hex bar deadlift is easier because it requires lifting the barbell with your arms at your side instead of in front of you. Properly executing the trap bar deadlift doesn’t rely entirely on your strength. It requires the proper technique and forms to execute properly.
How to maximize the trap bar deadlift
Breathe out, breathe in
Improper breathing when lifting weights is bad for your health. Proper breathing techniques when working out improve your blood circulation meaning there is enough oxygen your body needs when lifting something heavy. Remember to breathe out when you lift, it and breathe in when you lower it down. Many people think it’s the other way around which is wrong. Improper breathing or holding your breath when lifting can result in a sudden rise in blood pressure.
Improve your grip
The grip is important when lifting weights, especially with deadlifts. According to a study by the Journal of Strength and Conditioning Research, grip strength is a factor to support muscular endurance and strength. That is why it is important to train your grip. There are different exercises you can do to improve your grip strength including dead hangs and farmer’s carry.
Position yourself dead center in the bar
Another key factor when doing a trap bar deadlift is your position. When you are at dead center, you can bend your back well and stand straight and tall when you lift. The wrong position would hinder your making it harder to do the lift each time. Improper position can also result in pain in the lower back. So make sure that your feet are well-planted and that you have enough space to move and lift.