Adiletix - Trap Bar Deadlifts - Step-by-Step Guide

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Trap Bar Deadlifts

1 - Step inside the trap bar and position your feet hip-width apart, with the handles aligned with the middle of your feet.
2 - Hinge at the hips and bend your knees to reach down and grip both handles firmly with a neutral grip (palms facing inward).
3 - Take a deep breath, brace your core, and set your back flat with your chest up and shoulders packed down and back.
4 - Drive through your heels, extending your hips and knees simultaneously to lift the bar off the floor in a controlled manner.
5 - Stand fully upright at the top, squeezing your glutes without hyperextending your lower back.
6 - Hinge at the hips and bend your knees to lower the bar back to the floor in a controlled motion, maintaining a neutral spine throughout.
7 - Repeat for the desired number of repetitions.

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