Trap Bar Exercises

Trap bar dead lifts are safer and arguably more
effective than traditional dead lifts – placing less strain
upon the back while enabling you to lift more weight.

Coaching Points

Stand with your feet hip width apart.
When you bend down and grip the bar, ensure your feet are flat on the floor, your knees are in line with your toes and your back is straight.
Retract your shoulder blades back and pull the shoulders down towards your hip – this will elevate the chest and help to straighten your back.
Before you begin the lift, pull the bar upwards slightly in order to create some tension – this will prevent a jerking action, reducing injury risk.
To lift the bar, think about pushing the ground away from you.