We believe in getting the most out of every exercise we perform. And in the Lean Ape Living book the trap bar deadlift is an exercise that we heartily recommend. A compound movement like this is going to give you excellent all over muscle and strength development, and is about the best way to get toned and strong there is. And this is going to be one of the most important guides in our fitness videos category.
But the deadlift in all its forms must be done properly. We need perfect technique and we must ensure that we can perform a full set of reps without ever trying to cheat or use bad posture.
So, here is the low-down on this amazing exercise. Watch the video first and then read on for additional information.
Trap Bar Deadlift Video Demonstration
How To Do Trap Bar Deadlifts
- Stand inside the frame with your feet as far apart as you can
- Point your toes slightly to the sides
- Lock your lower back straight and tighten your abs
- Take a deep breathe in and bend at the knee until your legs are about parallel to the floor
- Grasp the bar and push up with your thighs whilst breathing out
- Once erect ensure that your back is again straight and locked and lower to the floor
Tips For Perfect Technique
All heavy leg work can be very dangerous.
If you try to cheat, use a weight that is too heavy, or use improper form then you can do yourself some serious damage. This is the same for all kinds of exercise, so form always comes before trying to show off with heavy weights.
Make absolutely sure that you know what you are doing before you try to add lots of weight.
Practise With The Bar
It is a good idea to simply practice your form with an unloaded bar before you begin to progressively increase your poundages. This gets you used to the equipment, and allows you to ensure that you have picture perfect posture.
Build Up Slowly
Make this exercise motivating by building up from a weight that you can easily handle. This allows you to keep the momentum going as you will be able to add some weight each time that you perform it. If you add too much weight too quickly then your progress will stall and you will be less motivated.
Progression in the trap bar is key, so always begin light and build up to a heavy weight over a few months, and then add small increments every week. Over a year you will then be very strong. You will have transformed your leg muscles as well as improved your upper body strength and your grip too.
Trap Bar Deadlift Results
If you make it your aim to get strong in this exercise then you can expect some excellent results. You should see a lot of development in your thighs as well as a much stronger lower back as well. But this is an all over exercise really, and it will stimulate growth over the whole body.
Not to mention the fact that this is the #1 way to get a rock solid firm and pert bum!
Weights To Aim For
Start out light as mentioned, and gradually increase the weights. But you should be aiming for using a weight that is at least equivalent to your own body weight for your sets. And over time you will be be able to handle 1.5 times body weight. Yes, men and women.
It may seem impossible to start with, but over time it will become a reality. Just don’t be in a hurry to get there, it will happen as long as you keep on adding small weight increases as often as you can.
How Many Reps And Sets
20 rep sets can be extremely productive, but they are totally exhausting as well. After having worked in a variety of rep ranges I would recommend between 12 and 15 reps as the max until you are strong and can handle the intense exercise that 20 rep work is.
But even sets of 10 reps will produce excellent results.
Aim for 3-5 sets but only as long as your form is perfect, and you do not sacrifice this as you approach the end of your sets. Start with a few sets and build up over time as you practice your form.
This is one of the best exercises there are if you want to firm up your whole body and get very strong too. Don’t neglect it and don’t abuse it either by using anything but perfect form.