The Trap Bar Deadlift

One of our favourite pieces of equipment at ONE22 is the trap bar (a.k.a. the hex bar). It’s been a staple over the year for us, and for good reason. ⁣ ⁣ Why do we like it so much? ⁣1. Maximal force production: when it comes to getting strong, it’s hard to look past the deadlift as one of the more effective exercises in getting there. We’ve noticed that our clients can lift more weight using the trap bar over the barbell and it’s also a great place for beginners to start due to the position of the bar. Which leads into my next point...⁣

2. Minimising strain on the lower back: compared to the barbell deadlift, the load on the lower back is reduced. Because the bar is being pulled close to your centre of mass (and not out in front of you like a conventional deadlift) more of the strain can be put on other muscles such as your lower body and glutes.⁣ ⁣ The three different styles of lifts you see in the video are progressions we’ve made over the last 6 weeks as part of off-season block of training. We followed a Triphasic Training Method originally designed by @cal.dietz ⁣ Weeks 1-2: Eccentric Phase, 5 second lowering⁣ Weeks 3-4: Isometric Phase, 3 second pause⁣ Weeks 5-6: Concentric phase, lift with intent/explosively (not captured in the footage) ⁣ Week 7: 3RM (last few videos)⁣ ⁣ The Triphasic Method is a topic for another day which we will absolutely cover in the future. ⁣ ⁣ The trap bar deadlift is also a great way of maintaining and even improving strength during the season while minimising soreness. By dropping the bar at the top of rep you reduce the eccentric stress on the muscle = less soreness while still maintaining your strength. ⁣ ⁣ Any time we can increase the amount of force an athlete can apply in a safer and more simple manner, we’ll take it!

For more information on the triphasic training method head to


#triphasictraining #trapbar #hexbar #deadlift #strength