Trap Bar Deadlift

Proper Positioning

1. Stand in the middle of the trap bar

2. Feet about hip-width apart

3. Firmly plant feet on the ground

4. Maintain the head and neck in a neutral position (do not look down or up)

5. Grip the handle tightly on either side of the trap bar with a neutral grip

6. Straighten the lower back while slightly sitting back lifting the chest out

7. Shoulders slightly in front of the bar

Proper Technique

1. Breathe with the stomach and contract the abdominal region (create a 'fat' or bloated stomach-like depiction)

2. Contract the quadriceps at the beginning of the movement straightening the knees

3. Transfer the load to the hamstrings and then the glutes to straighten the hips

4. 'Squeeze' the glutes and lock the hips and knees at peak contraction without leaning back

5. Exhale in the downward phase of the movement

6. Slowly return the trap bar to starting position by unlocking the hips and knees following the same trajectory during the concentric phase of the movement

Essential Tips

1. Good form reduces injury risk (do not ego lift)

2. Do not pull with the lower back

3. Avoid breathing with the chest and rounding the lower back