Take on Healthworks’ Trap Bar Deadlift Challenge this September, and you’ll learn how to use a weightlifting technique that will make you feel like Wonder Woman. After mastering good form, join the challenge by recording the heaviest amount you can lift in a single trap bar deadlift.
Chances are you don’t have a trap bar (also known as a “hex bar”) lying around at home, so you get to hit the gym for this one. This is good news because the pros at Healthworks will be on the weight room floor to encourage you while you’re perfecting the move and to sing your praises when you’re done!
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Look for the bar that’s shaped like a hexagon. Though the challenge asks you to find your limits, don’t do too much too soon. When adding plates, start conservatively as you learn the movement:
- Step inside the bar.
- Place your feet about shoulder width apart with your toes forward.
- Bend your knees and grab the bar’s handles. Your knees should be over your ankles. It’s fine to arch your back slightly while squatting.
- Note that your arms will be by your sides. A traditional straight bar deadlift positions your arms in front of you, which can stress-out your spine. The trap bar takes some guess work out of finding a more back-friendly alignment.
- As you start to straighten your knees to lift the bar focus on pressing your feet into the ground to remain stable.
- When your legs are almost straight, and the bar nears hip level, thrust your hips slightly forward with control, squeezing your glutes.
- Return the bar to the ground with control.
Once you’re comfortable with the movement, experiment and see how much weight you can heft in a single deadlift. Record that number.
In this case, one rep goes a long way. You’ll strengthen your quads, hamstrings, glutes, abdominals, and back. Plus, you’ll fulfill the September Fitness Challenge!