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Whether you're new to the gym or you're already an ingrown fintess walker, you've most likely encountered the "Trap Bar Deadlift" somewhere. Even if you haven't, here are the key points to keep in mind. Have fun with it!

 

Don'ts

1. a crooked spine.

2) Make sure that your arms are not bent and often people try to move the weight with the upper body and arms. This is wrong. You will lose your starting position and could make a round back.

3. lose the tension after the first repetition.

4. you can do so-called "touch and go deadlifts", i.e. the weight briefly touches the floor instead of a complete stop between repetitions. This allows you to move more weight. Please make sure that it does not become a "bounce and go". That is, the weight not only touches the floor, but you drop it.

Do's

1. move your hips back and slightly bend your knees. These are the two things that move during this exercise. The spine remains neutral. Reduce the range of motion if you can't reach the bar by moving your hips back and bending your knees without making a round back. You can decrease this by starting not from the floor, but from an elevated position ("deadlifts from blocks"). Romanian dead lifts can be helpful to be able to do classic deadlifts at a later time.

2. understand which muscles move the weight. It is the lower body and not the upper body or arms. Stretch your elbows and stop bending them.

3. it may happen that the first repetition is performed cleanly, but then from the second repetition onwards the tension is no longer there and the remaining repetitions are performed with a round back. Film yourself from the side to see if this happens. Try to perform each repetition with good quality. If five repetitions are planned for a set, imagine that you are doing five small sets x one repetition.

4. pointing out this problem can be enough to avoid this mistake. Another solution would be to make a stop between rep etitions, so you can only do the next repetition when the weight is stationary on the floor.

 

We'll give you more tips and tricks during our personal training. Arrange a free trial training now!

Stay tuned - Athletitude

 

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