Trap Bar Deadlift
The friendliest heavy pull in the gym — neutral grip, centered load, back-kind mechanics.
Cuerpo Completo — Posterior Chain, CuádricepsTrap BarPrincipiante
Preparación
- Stand centered in the bar, feet hip-width.
- Hinge down, grab the handles, flatten your back, chest up.
Cómo Hacerlo
- Push the floor away — legs start it, hips and chest rise together.
- Stand fully tall; squeeze glutes at the top.
- Control the descent — don't drop it.
Respiración
Big brace before the pull, exhale at lockout.
Errores Comunes
- Treating it like a squat — it's still a hinge; hips back to start.
- Half lockout — finish tall every rep.
Consejo de Sam: Stand up through the middle de the bar.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.