Deep trap bar deadlift

Purpose

• exceptional exercise for building powerful erectors and back thickness
• builds spinal flexion resilience and strength
• provides extreme range of motion for back development

Execution

Set up a trap bar on the floor. Stack about 5-6 bumper plates inside the trap bar to create a platform of approximately 50cm height. Stand on the stacked plates inside the trap bar. Bend down to grab the handles in a position that will require significant back rounding.

• brace your trunk, flex erectors, allowing deliberate spinal flexion to reach the handles
• initiate the pull by driving feet into the platform while maintaining rounded position
• continue pulling until your hips extend, gradually straightening your back
• lock out the movement by fully extending knees, hips and back
• lower the weight under control, allowing your back to round further at the bottom

Embrace the spinal flexion as it's key to this exercise's effectiveness. Gradually build up both weight and deficit height as your back adapts and strengthens over time.