Stand with feet shoulder width or narrower in trap bar, weight to each side. Squat down with feet flat and grasp handles to sides. Deadlift from floor.
With back straight, lower bar toward floor by bending at hips. Bend knees slightly during descent and keep waist straight. Place weight onto floor. With knees still bent, lift bar by extending at hips until standing upright. Pull shoulders back if rounded. Extend knees at top if desired. Repeat.
Not all trap bar designs may allow for this movement. A squared open-ended trap bar is used in this demonstration. Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Those with less flexibility may have to bend knees more. Knees can be kept bent throughout movement.
- Erector Spinae
- Trapezius, Middle
- Latissimus Dorsi
- Trapezius, Upper
- Levator Scapulae
- Trapezius, Lower