Trap Bar Deadlift Against Chains 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Trap Bar
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Trap Bar Deadlift Against Chains is a dynamic exercise that primarily targets the hamstrings while also engaging several secondary muscle groups, including the abs, adductors, calves, forearms, glutes, lats, lower back, quads, traps, and upper back. Using a trap bar allows for a more neutral grip and reduced stress on the lower back compared to traditional deadlifts. The addition of chains provides variable resistance, making the movement more challenging as the lifter progresses through the lift, with the load increasing as the bar rises. This variation helps improve strength, stability, and overall muscle activation throughout the body, making it an effective exercise for building power and muscle.
How to Perform
Begin by selecting an appropriate weight and loading the trap bar. After loading the bar, attach chains to it to increase resistance during the lift.
Step into the trap bar, ensuring your feet are positioned evenly. Push your hips back and hinge forward at the hips until your torso is almost parallel to the floor, maintaining a flat back.
Reach down and grab the handles of the trap bar with a neutral grip, keeping your arms fully extended.
Take a deep breath, and gently pull upward on the bar while allowing your hips to lower in a seesaw motion. This action is often called "pulling the slack out of the bar," and it helps create tension before the lift.
As you pull the bar, engage your lats by imagining you’re trying to squeeze something under your armpits, ensuring your armpits are positioned directly over the handles. This engagement stabilizes the upper body.
Focus on pushing through your entire foot, driving the floor away, and maintaining even pressure across the foot.
Keep the barbell moving in a straight line, extending your knees and hips simultaneously to lift the weight.
Once your hips are fully extended and you’ve reached the standing position, reverse the movement by pushing your hips back and hinging forward at the hips.
Carefully lower the bar to the floor, reset your posture, and repeat the movement for the desired number of reps.
Tips
Before starting, make sure the chains are securely loaded at the end of the bar, ensuring they don’t make contact with the plates as the bar is lowered. The chains add variable resistance, providing the heaviest load at the top of the lift. This allows you to overload the lockout phase without straining during the initial pull from the floor.
Position your feet in a stance similar to your jumping position, aiming for a powerful and stable base. Keep your knees aligned directly over your feet to maintain balance.
To prevent the bar from drifting away from your body, focus on squeezing your lats to keep it close. Visualize "squeezing oranges under your armpits" or "putting your shoulder blades in your back pockets" to ensure proper scapular engagement.
Your hips should be positioned lower than your shoulders, with your chest up. The "chest up" cue will naturally align with the lats once they’re engaged, making it unnecessary to focus on this cue if you're familiar with lat activation.
Ensure that your knees track over your feet during the lift. If you struggle with this, try "spreading the floor" by pushing your feet apart as you push down into the floor. This will help activate your glutes and stabilize the knee joint.
Keep the crease of your armpit aligned over the bar and your midfoot to allow the bar to move in a straight line. This alignment ensures the lift remains efficient and safe.
Neck position is personal—some lifters prefer a neutral position, tucking the chin, while others may look slightly up. If you have an athletic background and tend to be more extended, tucking the chin may feel more natural. If you're more flexion-dominant, looking up slightly can help drive more extension in your thoracic spine.
Unlike traditional deadlifts, the trap bar deadlift requires a more dorsiflexed ankle position, especially at the start. This results in a slightly angled shin and more emphasis on the quads.
While experienced lifters may not need to focus on "pulling the slack out of the bar," it’s an important cue for beginners. Understanding and implementing this tension-building technique will improve the effectiveness of the lift.
Experiment with your toe angle based on your hip anatomy. You may find that positioning your toes slightly in, out, or neutral helps you feel more stable and powerful.
Avoid retracting your shoulder blades, as it reduces mechanical efficiency and shortens the arms, increasing the range of motion unnecessarily.
Always grip the bar with your thumb wrapped around it, avoiding a false grip. Squeeze the bar as tightly as possible, aiming to leave an imprint of your fingerprints.
Position your hands in the center of the handles to prevent the bar from tilting as you pull. This ensures a more controlled and stable movement.
Focus on driving through the entire foot—big toe, little toe, and heel. This helps recruit your quads effectively and ensures a smooth, explosive lift from the floor.
Keep your elbows locked throughout the movement. Do not actively flex your triceps, but ensure the elbows remain neutral to avoid the risk of injury, such as a bicep tear, when lifting heavy weights.
For single reps, it’s easier to drop the bar from lockout if allowed (e.g., on a platform with bumper plates). However, for multiple reps, focus on lowering the bar with control to prevent excessive strain on your spinal erectors.
How Not to Perform
Avoid Rounding Your Back
Never allow your back to round during the lift. This can put excessive stress on your spine and increase the risk of injury, especially in the lower back. Always maintain a neutral spine and engage your core to protect your back.
Don’t Pull with Your Arms
The trap bar deadlift should be driven by your legs and hips, not by your arms. Avoid using your arms to pull the bar up. Instead, focus on engaging your lats to keep the bar close and push through your legs.
Don’t Start with the Hips Too High
If your hips are too high at the start of the lift, you risk putting more stress on your lower back and quads. Keep your hips at a level where they are lower than your shoulders but high enough to allow a powerful drive from the legs.
Don’t Let the Bar Drift Away from Your Body
Allowing the bar to move away from your body will reduce efficiency and increase the risk of injury. Keep the bar close to your body throughout the lift by engaging your lats and maintaining control of the movement.
Don’t Overextend Your Knees
Avoid locking out your knees too early or overextending them. This can cause unnecessary strain on your joints and waste energy. Ensure your knees are tracking properly over your feet and avoid letting them cave inwards.
Don’t Let the Chest Collapse
If your chest falls forward or collapses, it can throw off your posture and put strain on your back. Keep your chest up and your shoulders back throughout the lift, which will naturally engage your lats and keep your body in proper alignment.
Don’t Overload the Weight Too Quickly
Using too much weight, especially if you haven’t mastered the technique, can lead to poor form and increased injury risk. Start with a manageable weight and gradually increase it as you become more proficient in the movement.
Avoid Using a False Grip
Never use a false grip (thumb not wrapped around the bar) when lifting. This can increase the risk of the bar slipping out of your hands, especially when lifting heavy weights. Always wrap your thumb around the bar for a secure grip.
Don’t Use Momentum to Lift
Avoid jerking or using momentum to get the bar up. This can waste energy and put you at risk for injury. Focus on using a controlled, smooth movement and powering through the lift with proper technique.
Don’t Look Too Far Up or Down
Overextending your neck by looking up too much or tucking your chin too much can strain your neck and affect your body’s alignment. Keep your neck in a neutral position, in line with your spine, to maintain proper posture throughout the lift.
Don’t Keep the Weight on Your Toes
Shifting too much weight onto your toes can destabilize your body and limit the recruitment of your quads. Instead, ensure you’re driving through the whole foot—heel, big toe, and little toe—to maximize the effectiveness of the lift.
Don’t Drop the Bar Too Quickly
Dropping the bar too quickly after reaching lockout can cause unnecessary stress on your spinal erectors. Lower the bar under control, maintaining a neutral spine and engaging your core throughout the descent.
Don’t Let the Knees Collapse Inward
Avoid letting your knees cave inward as you lift, as this can lead to joint strain and reduce the effectiveness of the movement. Keep your knees tracking outward, aligned with your feet, by actively pushing them apart during the lift.
Don’t Forget to Breathe
Holding your breath throughout the movement can cause unnecessary tension and fatigue. Remember to breathe steadily, inhaling as you prepare for the lift and exhaling as you drive the bar up.
Don’t Overextend at Lockout
Fully extending the hips is important, but avoid leaning back excessively or overextending at the top of the lift. This can strain your lower back. Focus on standing tall without arching excessively, keeping your core tight and body aligned.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
