the load end of the trap bar ladder: high handles, short pull, most weight of
any row here
cutting the bottom away lets you handle more than you could ever pull from the
floor, and the traps take the benefit of it
the break off the floor never gets trained, which is the trade against the
deep handles at the other end
Execution
Step inside the trap bar and centre your feet. Hinge at the hips, letting your
upper back round, and take the high handles. Brace your trunk, flex erectors and
set your shoulders.
pull the slack out of the bar before anything moves
drive through your midfoot, extending your knees and hips
keep the bar close to your body throughout
reach full lockout with your hips and knees extended
control the descent back to the start
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
The weight here generates real systemic fatigue, so it costs more than the set
itself. Excellent as a main strength movement in its own right.
Purpose
the load end of the trap bar ladder: high handles, short pull, most weight of
any row here
cutting the bottom away lets you handle more than you could ever pull from the
floor, and the traps take the benefit of it
the break off the floor never gets trained, which is the trade against the
deep handles at the other end
Execution
Step inside the trap bar and centre your feet. Hinge at the hips, letting your
upper back round, and take the high handles. Brace your trunk, flex erectors and
set your shoulders.
pull the slack out of the bar before anything moves
drive through your midfoot, extending your knees and hips
keep the bar close to your body throughout
reach full lockout with your hips and knees extended
control the descent back to the start
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
The weight here generates real systemic fatigue, so it costs more than the set
itself. Excellent as a main strength movement in its own right.