Movement Demo – Low Handle Trap Bar Deadlift
Rogue athlete Jeff Adler demonstrates proper form for a Low Handle Trap Bar Deadlift in this quick and simple movement demo from Rogue HQ.
A Trap Bar Deadlift, also known as a Hex Bar Deadlift is a conventional deadlift executed using a trap bar where the athlete stands inside the hexagonal shape of the bar to lift, rather than standing behind the bar as you would with a straight bar deadlift
Rogue has the TB-1 Trap bar, which allows the user to lift the load from the height at which a traditional barbell lift would stand and the TB-2 Trap bar has a second elevated set of handles which allow the user to lift the load from a higher starting position
Benefits
- Great for beginners – easier to learn the mechanics of the deadlift than on a traditional bar
- Safer on the lower back – a more upright start position decreases stress on the spine
- Neutral grip is easier to hold
- If using the TB-2 using the higher handles allows for a safer set up and larger loads to be lifted
- More quad dominant than the traditional deadlift with a barbell
- Can also be used to train explosive movements like power jumps, great for power/explosive athletes and sports
Movement Breakdown
Start Position
- Stand inside the bar with the feet in between hips and shoulder width
- Grip the handles – ensure you are in the middle of the handles, arms stay straight
- Hips should be set higher than the knees, and the shoulder and chest should be directly ontop or just infront of the hands
- Maintain a flat back
- Weight should be balanced in the middle of the foot
Execution
- Brace hard, drive the floor away with the legs
- Try to ensure the hips and shoulders rise at the same time
- Stand tall with the legs and hips fully extended and the shoulders just behind the hands
- To return the bar to the floor, hinge at the hips, maintaining a flat back
- Delay bending the knees until the hands have passed the knees
- Use the legs to lower the bar to the floor
Related Products:
Rogue TB-1 Trap Bar 2.0:
https://www.roguefitness.com/rogue-tb-1-trap-bar-2-0
Rogue TB-2 Trap Bar:
https://www.roguefitness.com/rogue-tb-2-trap-bar