This exercise involves lifting a weighted trap bar off the ground while standing in the middle of the bar. It primarily targets the muscles in the legs, back, and core.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the glutes, hamstrings, quads, and back
- Allows for a more upright posture compared to traditional deadlifts, reducing strain on the lower back
- Can be easier to learn and perform for beginners compared to traditional deadlifts
- Increases overall strength and power in the lower body
- Improves grip strength and forearm development
- Can be modified for different fitness levels and goals
How to perform
- Stand in the center of the trap bar with your feet shoulder-width apart.
- Bend down and grip the handles of the trap bar with your palms facing your body.
- Engage your core and lift the trap bar by standing up straight, keeping your back straight and your shoulders back.
- Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight.
- Repeat for desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Secondary