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Trap Bar Dead Lift - Leg Exercise

By Elliott | May 12, 2008

Primary Muscle: Quads

Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings

Equipment Needed: Trap Barbell

Mechanics Type: Compound

Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

I love the trap bar dead lifts as a lower body max effort or power lifting exercise because of its simplicity and how easily it is to teach. Also, because the trap bar allows you to stand inside the bar, the weight of the exercise is loaded right over your base of support this allows you to lift more weight.

1. All the same rules apply as well as the same cues as the squat. Keep your back flat, eyes forward, chest up and butt out. I wish I could tell you that all of my athletes practiced perfect form all of the time, but I would be lying. In the picture above, this guy needs to drop his butt more and flatten his back. Also his chest is dropped and needs to be “shown off” In the position that he is in right now he is at risk of injury as well as remaining weak!

2. From this position you are simply going to stand up tall. It’s as simple as that. On of the best and easiest lower body exercises to teach. If you don’t have a trap bar, get one. I bought this one used at a sporting goods store in my city, it cost me less than $100 and we use it almost every day!

Although we call these lower body exercises I would like to mention that these are really FULL body exercises as you will be using every joint and muscle from your head to your toes to move these weights. This is an important part of getting big and strong for football because exercises like this cause your body to release a ton of anabolic hormones like GH and testosterone. So, if anyone tells you that you cant get huge without steroids, tell them to shut up and squat! I have helped athletes to gain as much as 20 pounds in only a few weeks by teaching them theses exercises and how to eat right.

When I was in high school my uncle designed a training program for me that consisted of only dead lifts, squats and bench presses and I was able to use this foundation to land a college scholarship. Don’t let anyone tell you that you need fancy equipment or drugs to become successful in your sport. These people are usually lazy and /or jealous of you and your potential.

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