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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

TRAP BAR DEADLIFT

// COACHING AUDIO

00:00 / 05:12

The Trap Bar Deadlift is a compound exercise that begins from the floor, developing lower-body and posterior chain strength, and coordinated force production, while challenging our ability to maintain global tension and stability under load.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Feet roughly hip-width apart

    Feet straight

    Grip the middle of each handle

    Fuck you feet

    Middle fingers pointing to knot in shoelaces

    Long Arms

    Create distance from shoulders and ears

    Maintain Long Arms and Wedge​​

    Pull shoulder blades down to front pockets.
    Elbows towards back of the room​

    Lats engaged

    ​Slight sit​

    Long spine and abs tight

    Rib cage and pelvis stacked

    Whole-foot pressure

    Slight focus on base of big toe and inside heel

    Find the "bite"
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Phase One

Execution

    Gradually build tension against the floor

    Find the “bite” before lifting

    Push in to the floor away, don't pull

    Maintaining tension we previously obtained​

    Keep arms long and lats engaged

    Maintain distance from ears and shoulders

    We're not pulling our shoulders up to our ears​

    Maintain stacked ribs and pelvis with abs tight

    Keep the bar over your midfoot

    Finish with pelvis under ribs

    Avoid leaning back or overextending at the top
[ (2).png

Phase Two

Execution

    Maintain tension throughout

    Soft Knees, priorities hip hinge

    Keep arms long and lats engaged.

    Maintain stacked ribs and pelvis

    Keep spine long and abs tight.

    Keep the bar over your midfoot.

    Maintain whole-foot pressure

    Control the descent to the floor

    Aim to get your middle fingers back to the knot in your shoelaces​

    Reset your wedge before the next rep.

// COMMON MISTAKES

Bar Too Far Forward

Too Much Knee Bend

Feet / Knees Turning Out

Sticking The Bum Out

Toes / Heels Coming Up

Rounding The Back

Knees Too Straight

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