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EVENT 3: TRAP BAR DEADLIFTS
RULE SET: Competitors will be weighed in prior to event start. Refs and volunteers will load up the competitor's trap bar with the competitor's bodyweight (to the nearest 5lbs increment). A ref will be assigned the competitor to be an official rep counter and form checker. Competitors must complete as many quality reps of trap bar deadlifts as possible. The competitor's rep count officially ends when contact is lost between the competitor's hands and the trap bar, if the competitor is unable to continue, or if the ref deems the competitor unfit to continue. This is a partner event. 1 male and 1 female will be selected per team to compete. The total rep counts of each team member will be added together and the combined score will be submitted for scoring. The highest team count wins. |
TRAP BAR DEADLIFT FORM TIPS:
- Begin in the starting position standing directly in the center of the trap bar. Your posture should be tall with your feet shoulder- to hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along the entire foot. Grip the floor with your feet to create a stable foot position.
- Pre-tension your shoulders, hips, and core with good inhale and exhale before lowering toward the trap bar handles.
- Hinge your hips and begin to bend your knees in order to lower your body toward the trap bar.
- Grab the trap bar handles and engage your back muscles by rotating your arms until the inner elbow is facing forward.
- Lift your hips up and back until you feel a stretch in the hamstrings. Your hips should be higher than your knees and your shoulders should be higher than your hips. Your shins should be in an upright position. All repetitions should begin from this position.
- While maintaining a neutral spine, keep the trap bar centered, and start your upward movement by pushing your feet through the floor. As you begin to stand, squeeze your glutes and allow your hips to travel forward.
- As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes while maintaining a neutral spine position. At the end of each repetition, your shoulders should finish directly over your hips.
- Begin the downward movement. As you lower to the start position, focus on keeping the trap bar centered, and maintain a neutral spine. Hinge from your hips, allowing your knees to bend in order to lower the trap bar back toward the floor.
- Once the weight plates reach the floor, the repetition is complete.
