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Trap Bar Deadlift
A high-quality strength movement for jump training — research shows trap-bar deadlifts may transfer to CMJ better than conventional deadlifts, are friendlier to the lower back, and train the front and posterior chains evenly. Stand inside the trap bar and pull with a neutral grip.
Glutes, quads, hamstrings, erectors3-4 sets × 4-6 reps @80-90% 1RM
Coaching cues
- 1.Easier to keep the torso neutral than a conventional deadlift
- 2.Imagine pushing the floor through your feet
- 3.At the top, push hips forward without hyperextending
- 4.Potentially better CMJ transfer than conventional deadlifts
Detailed training method
[Steps]1. Stand centered in the trap bar→2. Hinge and grip the handles→3. Chest up, back tight→4. Drive through the heels to standing→5. Push hips forward at the top→6. Lower under control
[Common Errors]✗ Rounded back when gripping→hinge first, then grip ✗ Hyperextending at the top→just a straight line
[Progressions]Low handles→high handles→trap-bar jump→single-leg trap-bar deadlift
[Jump-Specific]Research suggests trap-bar deadlifts may transfer to CMJ better than conventional deadlifts; the takeoff angle is closer to jumping and it's kinder to the lower back
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