Exercise of the Week: Trap Bar Deadlift

November 28, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Trap Bar Deadlift, an exercise that builds lower-body strength and power.

Who’s Doing It

  • Roy Hibbert, Indiana Pacers center

Muscular Benefits

  • Increases lower-body strength and power
  • Increases core strength, particularly in the lower back

Sports Performance Benefits

The Deadlift is one of the foundational exercises for all sports. It teaches you to put more power into the ground, which directly translates to increased speed, quickness and jumping ability—and overall improvement in your sports skills.

The Trap Bar variation is preferred for athletes who are new to the lift or have difficulty getting into a low stance. Since Hibbert is over seven feet tall, he uses this variation to minimize the risk of injury to his back.

Trap Bar Deadlift How To

  • Assume athletic stance in center of trap bar
  • Squat down and grasp trap bar handles
  • Fully extend elbows, stick chest out and look straight ahead
  • Simultaneously extend hips and knees to stand up
  • Squeeze glutes to complete movement
  • Repeat sequence in reverse to lower bar to ground
  • Repeat for specified reps

Sets/Reps: 4x3

Coaching Points

  • Perform exercise from squat rack pins if height requires it
  • Push feet into ground and drive hips forward to lift weight
  • Keep back flat and chest up
  • Add weight once technique and experience allow it
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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