陷阱杆硬拉

A powerful hybrid between a squat and a deadlift that targets your quads, glutes, and posterior chain while reducing stress on the lower back.

Instructions:

1. Step inside the trap bar and position your feet shoulder-width apart.

2. Grip the handles firmly and engage your core.

3. Push through your heels and extend your hips and knees to stand up.

4. Keep your chest up and back flat throughout the movement.

5. Lower the bar with control until the plates touch the floor.

Common mistakes:

• Letting the back round during the lift

• Lifting the hips too early (hips shoot up)

• Slamming the bar to the ground without control