Trap Bar Deadlift

DeadliftFunctional Back LinePosterior ChainLower BodyLow BackHip StrengthLumbar Strengthening
Written By David Song

TRAP BAR DEADLIFT | HEX BAR DEADLIFT

This is a strength training posterior chain compound movement that uses weight plates and a trap bar (also known as a hex bar). Start with your feet roughly hip distance apart and grip onto either the top or lower handle bars. Hinge at the hips and bend the knees to maintain a neutral spine. Keep the core braced and latissimus dorsi engaged to increase lumbar stability during the movement. Lift the bar up by driving the feet into the ground and extending the hips and knees. It is important to stand tall at the top of the movement instead of hyperextending the low back. Lower the weight by reversing the motion.

Muscles Involved:

  • Posterior Chain

    • Erector Spinae

    • Hamstrings

  • Functional Back Line

    • Gluteus Maximus

    • Latissimus Dorsi

  • Core

    • Transversus Abdominis

Related Conditions:

  • Strength Training

  • Chronic Low Back Pain

  • Functional Scoliosis

  • Lower Kinetic Pain Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Proximal Hamstring Tendinitis

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David Song
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