the range end of the trap bar ladder: standing on plates, pulling from as low
as you can reach
the height forces real spinal flexion to get to the handles, so the erectors
travel through their range instead of only holding a position
the deficit costs you weight, which is the trade against the high handles at
the other end
Execution
Set a trap bar on the floor and stack five or six bumper plates inside it to
build a platform roughly 50 cm high. Stand on the plates and bend down to the
handles in a position that requires a deliberate round of the upper back.
brace your trunk, letting the spine flex to reach the handles
push the floor away while holding that rounded position
keep pulling until your hips extend, straightening your back gradually
finish with your knees, hips and back fully extended
lower under control, letting your back round further at the bottom
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
When you raise the platform as the weight builds, pick Changed technique or
equipment in the exercise menu, so the drop doesn't count as lost strength.
Purpose
the range end of the trap bar ladder: standing on plates, pulling from as low
as you can reach
the height forces real spinal flexion to get to the handles, so the erectors
travel through their range instead of only holding a position
the deficit costs you weight, which is the trade against the high handles at
the other end
Execution
Set a trap bar on the floor and stack five or six bumper plates inside it to
build a platform roughly 50 cm high. Stand on the plates and bend down to the
handles in a position that requires a deliberate round of the upper back.
brace your trunk, letting the spine flex to reach the handles
push the floor away while holding that rounded position
keep pulling until your hips extend, straightening your back gradually
finish with your knees, hips and back fully extended
lower under control, letting your back round further at the bottom
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
When you raise the platform as the weight builds, pick Changed technique or
equipment in the exercise menu, so the drop doesn't count as lost strength.