A plyometric deadlift variation using a trap bar to develop explosive lower body power and hip extension through rapid, controlled lifts.
Stand inside the trap bar with feet shoulder-width apart. Grasp the handles and lower your body by bending your knees and hips. Explosively extend your hips and knees to lift the bar off the ground, then control the descent back to the starting position.
Begin standing inside the trap bar with feet shoulder-width apart, hands grasping the handles, and core engaged.
Return to the starting position with the trap bar on the ground, maintaining control throughout the movement.
Explode through the lift, keep your back flat, control the descent, engage your core
Using too much weight, losing control, not maintaining proper form, rushing the movement
Increase weight, add jump at top, perform single-leg variations, or add pause at bottom.
Use lighter weight, perform regular deadlifts, or reduce range of motion.
Stop if you experience pain in the lower back, knees, or hips. Maintain proper form to avoid injury. This exercise requires good power and control.