I am rocking lifting gloves and a braid today so you know things are about to get serious! Really? I am not sure, but today I have a little training tutorial of sorts for your next trip to the gym. I have been including the trap bar deadlift in my workouts again recently. It is a really great training tool so I thought I would share some details with you guys!
Trap Bar Deadlift Tutorial
You may feel like you are in the dark and wondering what this post is even about. Well behold, this piece right here. It usually floats around the gym weight lifting area or pitched against a wall.
In simplistic terms, a deadlift is simply the process of lifting things up and putting them down. However, the way that the body performs this motion is absolutely necessary to reep any type of athletic performance benefits.
Benefits of Trap Bar Deadlift
The trap bar is the perfect tool for any beginner to start to perform a deadlift. You can develop some of the necessary skills before you progress to doing a barbell deadlift. The skills I am referencing here are a hip hinge, neutral spine and optimal hip extension. These are the essentials you are going to need in your “training tool box” if you want to develop even as an everyday athlete.
This movement also really works your glutes and hamstrings so it will help your legs look tip top. This is always an extra benefit. 🙂
The Trap Bar Deadlift & Your Workout
You can add the trap bar deadlift to your workout or training scheme at any time. It can be a great way to develop your movement skills and pattern. If you are newer to lifting weights it is also a good first step to start.
The Set Up
The trap bar weights 45lbs which is the same weight as an average barbell. You will typically see them lying without weight plates against a wall at a gym.
To use the bar you will need to add plates and clips at the end to keep the weight secure. Once do this you are ready to get started. I have 15lb plates on each side. However, you have to play a little trial and error to see what falls into your comfort zone.
You will see that there are handles on the side. These handles can be low or high depending on how low you are able to go. I actually use both to mix it up my training. My squatting technique has improved, but I have a lot of restrictions that prevents me from squatting low. I am working on it! Years of being inactive in a desk job will make the body a little cranky and reluctant to move into certain positions.
Steps to Active your Muscles
- Shoulders Back and Down (think about tucking them into your back pockets)
- Core is Tight
- Low abs are engaged
- Booty is tucked under
- Gaze is straight ahead
The trap bar deadlift is a bit of a deadlift and squat hybrid since it is more of a push movement. It helps to teach how to push in a deadlift which is a push into a pull. Learning to push off the ground is not an easy thing to master. It also helps you keep your body weight centered in relation to the bar.
With a straight bar, the bar is in front of you and therefore trickier to navigate. Finding your center is harder since the weight is placed differently.
After you step inside the bars you will want to squat down to pick up the bar by the handles. Push your knees out slightly. Then bend at the hips and push your booty back. Extend your arms to get down and pick up the handles. Drive up to full standing position and then repeat those motions to return the bar to the ground.
You can do different variations of weight. You want to use enough so that the movement is a challenge, but not so hard that I could not perform sufficient repetitions. I would recommend doing 7-8 sets of 5 reps each taking a brief rest (30-60 seconds) in between.
A side note about the braid…I rarely do anything different with my hair. It is either in a ponytail (workout mode) or down (real life). A few years ago I started playing around with “beach waves” and that was a real big change. I got a lot of compliments, and started to see where it could be fun to play around a little bit and try new things! Sometimes I think it is sort of nice to just see something different.
Have a great Tuesday, and I will see you tomorrow with post all about the eats.
Question of the Day: Have you ever used a trap bar in your workouts?
»»Linking up with The Fit Dish today.
I always love hearing from you! If you have any questions please feel free to leave a comment or send me an email.