a trap bar deadlift pulled with a safety squat bar on your back, both loaded
the back load adds to the pull without adding to your grip, so the back
carries weight from above and below at once
progressed in its own right rather than as assistance, in waves, with the
ratio between the two bars held constant
Execution
Set a loaded safety squat bar on your traps, then step into a loaded trap bar
and take the handles. Start at roughly two to one, trap bar to safety squat bar.
Brace your trunk and flex erectors.
pull the slack out of the trap bar before anything moves
drive through your midfoot, keeping the back bar pinned to your traps
stand all the way up without letting the back bar shift
lower the trap bar under control back to the floor
reset both bars before the next rep
Log the total of both bars, and hold the ratio across a whole progression wave.
Change the ratio and the total stops being comparable session to session, so add
an exercise note whenever you do.
Purpose
a trap bar deadlift pulled with a safety squat bar on your back, both loaded
the back load adds to the pull without adding to your grip, so the back
carries weight from above and below at once
progressed in its own right rather than as assistance, in waves, with the
ratio between the two bars held constant
Execution
Set a loaded safety squat bar on your traps, then step into a loaded trap bar
and take the handles. Start at roughly two to one, trap bar to safety squat bar.
Brace your trunk and flex erectors.
pull the slack out of the trap bar before anything moves
drive through your midfoot, keeping the back bar pinned to your traps
stand all the way up without letting the back bar shift
lower the trap bar under control back to the floor
reset both bars before the next rep
Log the total of both bars, and hold the ratio across a whole progression wave.
Change the ratio and the total stops being comparable session to session, so add
an exercise note whenever you do.