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.