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The Trap Bar

A woman working out

The differences between individual lifting forms occur mainly in the mid- thoracic and the lower thoracic/upper lumbar regions of the spine. Movement execution and lifting style is also related to upper torso length, femur length relative to the lower leg and ankle flexibility.


Grasp the handles of the trap bar

Assume a shoulder width or slightly wider stance

Retract the shoulder blades and hold the chest up

Head should become neutral upon raising

Feel pressure lateral aspect of foot

Press down with heels when raising up

Drive upward with hips

Maintain spinal alignment throughout the movement



Return head to neutral before begin the lowering phase of movement

Initiate with breaking hips

Concentrate on your hips when lowering not your knees

Maintain rigid upright trunk

Controlled descent slower than ascent

Olympic Bars Rogers Athletic


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