Trap (Hex) Bar Deadlift (5x4 @ 300lb). Not setting records yet but finally getting back to making heavy stuff leave the ground. ~24 weeks out of achilles repair - feeling good.
Single leg training gets all of the publicity but I can't stress the importance of being able to generate force into the ground from a bilateral stance. Looking for an exercise that translates to nearly all athletic qualities including jumping, landing, running, cutting, balance, etc? Here it is!
TARGET AREA: hips (glutes/hamstrings) or general buttocks region. Sneaky core and upper back exercise.
HOW TO USE: leg day all the way!
*Always start by learning and grooving the hip hinge/deadlift movement before you load it up. Quality of movement is paramount.
**There are many different deadlift variations. There's a good chance one is more tolerable or a better fit for you than others. The trap bar does tend to be a nice starting point for most but everyone is different. If you're struggling with your deadlift form or experiencing pain, I recommend seeking a skilled physical therapy or S&C pro who can assess and coach you through the challenges and pitfalls of the deadlift.
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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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