the bar hangs in front of your body rather than beside it, so your back holds
the longest moment arm of any pull in the catalog: this is an erector lift
before it is a leg lift
your back and your grip cap the weight long before your legs do, which is the
trade every trap bar variant exists to change
Execution
Set the bar over the middle of your feet and stand with your feet shoulder-width
apart, toes slightly out. Drive your knees forward until your shins touch the
bar, lean over it rounding from the upper back, and take your grip.
pack your shoulders back and down
brace your trunk, flex erectors and wedge yourself into the bar
push the floor away from you, keeping the bar in contact with your legs
finish the lift by extending your hips and knees
lower the bar by hinging your hips back, bar tight to your legs
A round back is better leverage, better leverage is more weight, and more weight
is more back.
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
Purpose
the king of all lifts 👑
the bar hangs in front of your body rather than beside it, so your back holds
the longest moment arm of any pull in the catalog: this is an erector lift
before it is a leg lift
your back and your grip cap the weight long before your legs do, which is the
trade every trap bar variant exists to change
Execution
Set the bar over the middle of your feet and stand with your feet shoulder-width
apart, toes slightly out. Drive your knees forward until your shins touch the
bar, lean over it rounding from the upper back, and take your grip.
pack your shoulders back and down
brace your trunk, flex erectors and wedge yourself into the bar
push the floor away from you, keeping the bar in contact with your legs
finish the lift by extending your hips and knees
lower the bar by hinging your hips back, bar tight to your legs
A round back is better leverage, better leverage is more weight, and more weight
is more back.
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.