- Stand on platform under loaded trap bar. Squat down and grasp
handles to sides. Squat
/ Deadlift bar
up to standing position.
- With knees straight, lower bar down by bending hips. After
hips can no longer flex, bend waist as weights approach floor.
Hands should be lowered near sides of ankles. Set weight on floor.
Lift bar by extending waist and hip until standing upright. Pull
shoulders back slightly if rounded. Repeat.
- Not all trap bar designs may allow for this movement. A squared
open-ended trap bar is used in this demonstration. Begin with
very light weight and add additional weight gradually to allow
lower back adequate adaptation.
Throughout lift, keep arms and knees straight. Do not pause or
bounce at bottom of lift. Do not lower weight beyond mild stretch
throughout hamstrings and low back. When finished with set, dismount
by lowering weight with knees bent and low back straight. Full
range of motion will vary from person to person. Those with less
flexibility may need lower platform or may not even need to stand
on elevated surface. See Dangerous
Exercise Essay. Also see Straight
Back Straight Leg Deadlift.