Are you looking for an alternative to the traditional barbell deadlift? Consider trying out a trap bar deadlift, which involves using a specialized type of weightlifting bar.
This move is mechanically easier on your body than regular deadlifts, and is especially beneficial when it comes to targeting the posterior chain muscles in the lower body.
Additionally, by doing this exercise with low handles (also known as “inverted” or “sumo” style), you can further increase its effectiveness for strengthening these muscle groups.
In this blog post, we will discuss exactly how to perform the trap bar deadlift with low handles highlighting its benefits, proper form techniques, and expert tips along the way.
Benefits of trap bar deadlift with low handles
The trap bar deadlift is great for building lower body strength and power. Low handles add unique benefits! It can help:
- Quadriceps activation
- Reduce stress on the lower back compared to regular deadlifts
- Glute activation
- Greater range of motion in hips and knees
- Work on form and technique
- Increase grip strength
Plus, low handles lower injury risk – especially for those with back issues or tight hamstrings.
A common mistake is rounding shoulders or upper back, leading to bad posture. Keep chest up and engage shoulder blades throughout the lift.
Pro tip: Start with lighter weights and get form right first. This will help you see faster progress! Get low, get strong, and avoid giraffe-like confusion with proper trap bar deadlift form tips.
How To Do A Trap bar deadlift with low handles
Here’s a step-by-step guide on how to perform trap bar deadlifts with low handles correctly:
- Warm-up: Begin with a thorough warm-up focusing on your lower body and core muscles. Perform dynamic stretches and some light cardio to increase blood flow and prepare your muscles for the exercise.
- Set up: Place the desired weight plates onto the trap bar and secure them with collars. Position yourself in the center of the trap bar, ensuring that the low handles are facing upwards.
- Stand over the bar: Stand with your feet shoulder-width apart, positioning them evenly between the front and back of the trap bar. Your toes should be pointing forward or slightly turned outward.
- Grip the handles: Bend at your hips and knees, lowering yourself to grip the low handles with both hands. Your palms should be facing your body, and your grip should be firm and secure.
- Align your body: Before initiating the movement, ensure your chest is up, your back is straight, and your core is engaged. Your hips should be higher than your knees, and your gaze should be forward or slightly downward to maintain a neutral neck position.
- Initiate the lift: Engage your glutes, hamstrings, and quads to lift the trap bar off the ground. Keep the bar close to your body and maintain a straight back throughout the movement. Extend your hips and knees simultaneously.
- Lockout: As you reach the top of the movement, fully extend your hips and knees, standing upright with your chest out and shoulders back. The trap bar should be resting against your thighs.
- Lower the bar: Reverse the movement by pushing your hips back and bending your knees, lowering the trap bar back to the ground while maintaining a straight back and keeping the bar close to your body.
- Reset: Ensure that your body is properly aligned before initiating the next repetition. Make any necessary adjustments to your stance, grip, or body position.
- Repeat: Perform the desired number of repetitions, maintaining proper form and control throughout the exercise.
- Rest and recover: After completing your set, rest for an appropriate amount of time before continuing with your workout.
Proper Form for performing a trap bar deadlift with low handles
To perform a trap bar deadlift with low handles, proper form is crucial. Your stance, grip, and movement must be spot on. In this section on proper form, you’ll learn how to execute a trap bar deadlift with low handles perfectly. We’ll cover the correct stance, grip, and movement for this exercise.
Stance for a trap bar deadlift with low handles
Achieve the perfect posture for a trap bar deadlift with low handles to get the most out of this exercise and reduce injury risks. Here’s a 3-step guide:
- Put your feet shoulder-width apart in front of the bar.
- Step inside and position your arches directly under the handles.
- Stand up tall and grip the bar with an overhand or mixed grip.
Keep your spine neutral, chest out, and engage your glutes and hamstrings. Avoid rounding shoulders or elevating hips. Squeezing glutes during each rep can help achieve maximum contraction.
Pro Tip: Stretch before performing trap bar deadlifts to reduce stiffness and boost strength gains. Follow these tips to master your trap bar deadlift with low handles.
Grip for a trap bar deadlift with low handles
Trap bar deadlifts can reduce low back pain if you use proper form. Here’s how to do it right:
- Place feet under the bar so that it splits your heels and toes.
- Grab both handles with an overhand grip outside your legs.
- Keep arms straight, chest up and back flat throughout the move.
Trap bar deadlifts have a more neutral hand position. This prevents strain on muscles and tendons. It originates from Strongman training, where hexagonal weights were used to improve grip strength.
The unique frame structure of trap bar deadlifts shifts the focus of gravity. This enables higher activation of body muscles, such as quads. So, keep your form in mind when performing a trap bar deadlift with low handles.
Movement for a trap bar deadlift with low handles
To deadlift with a hex bar and low handles, you must know the right technique to lift proficiently and safely. Grabbing onto the bars below your hips requires careful control and precision.
Follow these steps:
- Position yourself in front of the hex bar, feet equidistant
- Bend knees and hips. Grip both bars evenly with arms pointed down
- Inhale. Keep back straight, brace core muscles
- In one motion, push through your heels and stand up
- Exhale as you lower the weight
Remember to keep your shoulders back for the best posture. Don’t hyperextend or overarch your spine while lifting.
Al Gerard created the hex bar in 1985. It aids people who struggled with traditional deadlifts due to thoracic compression. Use the hex bar to get low and strong – no baggage included!
Tips for performing a trap bar deadlift with low handles
To master the trap bar deadlift with low handles, you need to get the breathing techniques right. Selecting the correct weight is essential, and you also need to take safety precautions seriously. In this section, you will get practical tips for performing a trap bar deadlift with low handles. Keep an eye out for the three sub-sections, which will cover breathing techniques, weight selection, and safety precautions that you need to consider for a proper form.
Breathing techniques for a trap bar deadlift with low handles
For a successful trap bar deadlift with low handles, proper breathing techniques are key. Let’s learn how:
- Take a deep breath before starting. Fill your lungs and brace your core.
- Exhale forcefully as you lift, using pursed lips or a “shh” sound. This will create intra-abdominal pressure and stability.
- Once you’re upright, take another deep breath for recovery.
Don’t forget to keep your shoulders back, chest up, and hips hinged when lifting. These breathing techniques will help you lift heavier weights with ease.
For the best results, hire a certified personal trainer to provide advice and feedback tailored to you. Don’t miss out on improving your strength training routine. When picking the perfect weight for a trap bar deadlift with low handles, consider that too heavy or too light can be detrimental.
Proper weight selection for a trap bar deadlift with low handles
Beginning a Trap Bar Deadlift with Low Handles? Here’s how to pick the right weight:
- Start with your bodyweight.
- Add the desired weight whilst keeping your technique and reducing injury risk.
- Do a warm-up set, then add or reduce weight based on how you feel before lifting.
It’s critical to comprehend the significance of form and technique while doing this activity. Make sure you keep a neutral spine, hold your shoulders back, and use your legs to lift the weight from the ground without jerking the back.
Pro-Tip: Perfect your form before attempting heavier weights. Remember, technique is more important than power in strength training.
I always put on a helmet when doing trap bar deadlifts. Not because I’m scared of dropping the weight, but because I’m scared of an unexpected bar coming up and smacking me in the face!
Safety precautions for a trap bar deadlift with low handles
When performing a trap bar deadlift with low handles, there are certain safety measures you must take. Here are some key precautions:
- Warm up with stretches and light cardio.
- Use proper technique when lifting the trap bar.
- Keep your back straight and shoulders straight.
- Lift weights you can manage.
- Choose shoes that offer good grip.
- Work out under an expert’s supervision.
If you have had recent surgeries or have a health condition related to lower limbs or spine, it is essential to consult a medical professional before attempting this exercise.
Pro Tip: Use grip pads or gloves for wider grips to stay safe.
Common mistakes to avoid while performing a trap bar deadlift with low handles
To avoid common mistakes in performing a trap bar deadlift with low handles, focus on the proper form to prevent injuries and maximize muscle engagement. Keep in mind the potential risks of rounding your back or overusing your back muscles, and ensure proper foot positioning throughout the lift. By paying attention to these key areas, you can perform a safe and effective trap bar deadlift with low handles.
Rounding of the back during a trap bar deadlift with low handles
If you’re performing the trap bar deadlift with low handles, make sure you’re doing it correctly. Your posterior chain muscles work harder, so you may round your upper back which can cause discomfort and injury in the long run.
Engage your core, pull your shoulder blades together, and keep a flat back while sticking out your chest and keeping your shoulders back. This will reduce pressure on your lower back and prevent rounding of the upper back.
Proper form is essential to prevent injury. Start with lighter weights to perfect your technique before increasing resistance.
Don’t let improper form hinder your gains and put you at risk of injury. Make sure you incorporate proper techniques for success in trap bar deadlifts with low handles today!
Overuse of back muscles during a trap bar deadlift with low handles
When deadlifting with low handles, many rely too much on their back muscles. This can cause strain and injury if the proper form isn’t followed.
To avoid this, engage the core muscles and focus on pushing through the legs. Keep the spine neutral and use cues like “chest up” and “shoulders down“. Don’t round your shoulders or hunch forward; it adds stress to the back.
Choose a weight that allows for good form. Looking in a mirror or getting feedback can help too.
Pro Tip: Strengthen glutes and hamstrings with exercises. Also, make sure your foot placement is secure.
Improper foot positioning during a trap bar deadlift with low handles
Trap bar deadlifts with low handles can cause serious injury and pain in the lower back if done with incorrect foot positioning. To keep safe, try these tips:
- Place your body between the bar and weights in the center, hands near your hips. Grip firmly.
- Bend your knees slightly and get beneath the bar. Keep chest up and core muscles engaged.
- Place feet shoulder-width apart, pointing straight ahead. Distribute weight evenly.
- Lift the weight by pushing through your heels. Hold your back flat, shoulders back, and chest up.
It’s important to constantly maintain the correct form to decrease the risk of injury and target more muscles. Progress slowly by steadily increasing weight.
Additionally, keep your body straight – Not too far back or forward – And clench tension in legs, glutes, and abdominals while lifting. My colleague learned this the hard way – He tried to keep his feet too close together, which caused him to lose balance and fall. Master proper form for successful deadlifts and feel the burn!
Variations and Muscles worked during a trap bar deadlift with low handles
To understand the variations and muscles worked during a trap bar deadlift with low handles, you’ll learn about two different aspects. First is the sumo deadlift variation using a trap bar with low handles that can alter the intensity of the lift. Second, you’ll explore the different muscle groups that come into play during a trap bar deadlift with low handles: Glutes, Hamstrings, Back, Core, and Quads.
Sumo deadlift variation using a trap bar with low handles
The trap bar deadlift with low handles is an awesome way to target different muscles. Here’s a condensed guide on how to do it:
- Load weights onto the bar. Step inside and spread your feet apart.
- Grab the low handles and brace your core.
- Lower your hips and bend your knees to make 90-degree angles. Keep the bar near your body.
- Drive through your heels, stand up tall, and keep your spine neutral.
- Lower the weight down carefully. Repeat your sets and reps.
- Exhale during the effort phase for best results.
This variation puts less stress on the lower back than others, creating balance between used muscles. Quads, hamstrings, glutes, and traps all get worked.
Al Gerard invented this trap bar in his garage in the 1980s to help athletes with their deadlift technique. It’s since become a global hit for gym-goers wanting to add natural movements to their workout. Looks like the only muscles not getting worked during this exercise are those you’d use when you skip leg day!
Muscles worked during a trap bar deadlift with low handles: Glutes, Hamstrings, Back, Core and Quads.
Try out the trap bar deadlift with low handles for a unique full-body workout! It engages the following muscles simultaneously:
- Back muscles
- Core muscles
This exercise also helps improve grip strength and overall power. To avoid injury, maintain good form and start with lighter weights. Gradually increase the weight over time. A powerlifter shared how they improved their total body strength with this exercise leading up to competition day. With regular practice, they reached peak performance on the day of the competition.