I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Audio file :
Standing in the center of the trap bar (be careful, if you’re badly centered in the trap bar, there will be a lateral instability). Your legs are slightly spread with your back rigid and a little bit arched :
Bend your legs to have your thighs a little closer to the horizontal. This position may be different from one person to another depending on the morphology and ankles flexibility. For example, a person who has long femurs and long arms will have thighs a little higher than the horizontal. A person with short femurs and short arms will have thighs horizontally
With your arms outstretched, take the handle, being careful to center the grip of your hands. Be careful with a heavy weight because a non-centered grip will rock the trap bar forward or backward.
Inhale and block your breathing. Squeeze your abs and your lumbar region. Lift the trap bar by straightening your legs being careful to not round your back during movement. Exhale at the end of the effort.
Maintain the extension of your body (your body is straight) for 2 seconds and go down with the trap bar keeping your abs and your lumbar region squeezed
The trap bar deadlift works all your muscles body as the classic deadlift . The difference is that the central position of the bar makes it possible to limit the tilt of your torso which reduces the intensity of the work of the glutes and the lumbar region and transfert a part of the effort towards the quadriceps.
It’s for this reason that the trap bar deadlift can be included in a specific program to work the thighs and can replace squat in some cases.
The upper part of the trapezius work deeply with heavier weights.
For people who suffer from lower back, this exercice is safer than the classic deadlift.
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