Why Every Explosive Athlete Should Do Trap Bar Deadlifts
Athlete demonstrates deadlift w/ Trap Bar
We’ve long known about the virtues of the Trap Bar Deadlift. It’s essentially a Squat and Deadlift combined into one exercise.
Deadlifts, like Squats, build insane strength in the hips; the seat of power for football. They build slabs of muscle. Nothing will make you grow from your calfs to your traps like heavy Deadlifts. The Deadlift can be extremely useful for injury prevention.
“The nice thing about Trap Bar Deadlifts is that you can get Squat mechanics with Deadlift benefits,” says Michael Boyle, co-founder of Michael Boyle Strength and Conditioning (Woburn, Massachusetts). “The Trap Bar Deadlift for us is our No. 1 bilateral exercise.”
Trap Bar Deadlifts strengthen the glutes, quads and hamstrings. They also develop strong traps, back, grip and core muscles. It’s truly a full-body move.
The deadlift is one of the most versatile and effective lifts for the entire body. From a conditioning perspective, the deadlift builds strength and size in a number of muscle groups, including the lats, upper back, lower back, glutes, hamstrings, biceps, and forearms. The deadlift’s hip-hinge movement pattern increases hip explosiveness. Greater explosion through the hips benefits any athlete on the field when they block, tackle, or engage, providing power through contact. A great example of this is an offensive or defensive lineman coming up out of their three-point stance to engage the player in front of them.
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NFL Running Back Todd Gurley
NFL Running Back Saquon Barkley deadlifts w/ trap bar
NFL Running Back Todd Gurley Deadlifts Workout Routine
What to do: Do 2-3 sets of 6-8 reps. Use a weight that feels comfortable for you.
How to do it: Stand with your feet shoulder-width apart in front of the bar with your mid-foot just under the bar. Squat down and take the bar in an overhand grip, hands just over shoulder-width apart. Push your chest out as you begin to stand up, pressing from your heels while coming up. Keep the bar as close to your legs as you can, then finish the movement and stand straight with the bar at groin level. Reverse the motion to your starting point and continue for the number of reps.
Why Todd Gurley does deadlifts: “Running backs need strength in their lower body and muscle to break through tackles. This exercise helps Gurley build both. It helps with explosive movements and increases testosterone. The deadlift hits numerous muscle groups, including your glutes, hamstrings, legs, back, and core strength.”
We already showcased how well the deadlift will strengthen the posterior chain. In complete repetitive seriousness, the deadlift can really, really strengthen the posterior chain, light up the lower back and light up the hamstring. Looking for someone to improve their absolute strength, or looking for a lighter athlete to improve their relative strength, the deadlift does a great job in this department.
The task is simple: pick up something really heavy and put it back down on the ground. Not complicated at all. The movement screams, “SHOW US HOW STRONG YOU ARE!!!” With that in mind, the deadlift is great exercise for improving absolute strength in athletes.
Purchase a deadlift Trap Bar and start training your glutes, quads and hamstrings to become more explosive.