Trap Bar Deadlift from Deficit Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Trap bar
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.2
- Alternate Names
- Deficit Trap Bar Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Trap Bar Deadlift from Deficit
- Stand on a platform to create a deficit, with your feet shoulder-width apart.
- Place the trap bar around your shins, bending at the hips and knees.
- Grip the handles of the trap bar firmly.
- Engage your core, and drive through your heels, lifting the bar upward while keeping your back straight.
- Stand up completely, pulling your shoulders back at the top of the movement.
- Lower the bar back to the starting position in a controlled manner.
Common Mistakes
- Rounding the back while lifting.
- Lifting with the arms instead of the legs.
- Not standing enough on the deficit.
Modifications
- Use lighter weights to focus on form.
- Perform the exercise with bands for resistance instead of weights.
Tips
- Maintain a neutral spine throughout the lift.
- Engage your core to support your lower back.
- Use your legs to initiate the lift, not your back.
Trap Bar Deadlift from Deficit Alternatives
Tags
deadlift
strength
hips
glutes
quadriceps
trap bar
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