The trap bar deadlift

The conventional deadlift is done using a standard 20 kg barbell in powerlifting. Trap bars have a hexagonal shape which you stand in (which is why they’re sometimes called “hex bars”) with sleeves on the end that let you load weight, and they have handles on either side that allow you to grip the bar with a neutral grip.

During my 8-week wave cycling program for the squat, I had also been using the trap bar to do some deadlifting once a week during the last half of the program. Prior to that, I was doing Romanian deadlifts at about 60% of my conventional deadlift 1 rep max to work on improving hamstring strength. After I tested my squat 1-rep max, I also decided to see whether I could lift more than my current 1 rep max of 210 kg. The video below shows me setting a new personal best at 220 kg, and I felt I still had a little more in the tank.

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