#trapbardeadlift Instagram Photos & Videos

trapbardeadlift - 25.8k posts

Top Posts

  • Top 5 Questions I Get Asked:⁣
———————————————————⁣
1. How tall are you? ⁣
👉🏻 I am 5’6” without shoes and closer to 5’7” with shoes 👟 ⁣
⁣
2. How much do you weigh?⁣
👉🏻 I weigh around 135 lbs.⁣
⁣
3. When did you start lifting?⁣
👉🏻 I started casually lifting my sophomore year of college and began taking it more seriously towards the end of that year. ⁣
⁣
4. What ethnicity are you?⁣
👉🏻 I am Chinese, my family migrated to Vietnam and that’s why my last name is Luong. In Chinese it’s 梁. ⁣
⁣
5. How often do you lift?⁣
👉🏻 Right now I lift ~5 times a week! ⁣
⁣
📸: @bryanwesleywilliams
  • Top 5 Questions I Get Asked:⁣
    ———————————————————⁣
    1. How tall are you? ⁣
    👉🏻 I am 5’6” without shoes and closer to 5’7” with shoes 👟 ⁣

    2. How much do you weigh?⁣
    👉🏻 I weigh around 135 lbs.⁣

    3. When did you start lifting?⁣
    👉🏻 I started casually lifting my sophomore year of college and began taking it more seriously towards the end of that year. ⁣

    4. What ethnicity are you?⁣
    👉🏻 I am Chinese, my family migrated to Vietnam and that’s why my last name is Luong. In Chinese it’s 梁. ⁣

    5. How often do you lift?⁣
    👉🏻 Right now I lift ~5 times a week! ⁣

    📸: @bryanwesleywilliams
  • 1,247 58 12 September, 2019
  • Leg Day Combo Contrast Exercises
_
1️⃣Trap bar deadlift x box jumps
✅move the weight fast off the ground
✅engage your core and lats as your pull
✅pick a box height that you can land safely without rounding your back
_
Pairing a strength exercise with a plyometric exercise can help develop your athleticism and power. Heavy trap bar deadlifts help build strength, while box jumps build power. The pairing allows the translation from strength to power by your fast twitch muscles.
  • Leg Day Combo Contrast Exercises
    _
    1️⃣Trap bar deadlift x box jumps
    ✅move the weight fast off the ground
    ✅engage your core and lats as your pull
    ✅pick a box height that you can land safely without rounding your back
    _
    Pairing a strength exercise with a plyometric exercise can help develop your athleticism and power. Heavy trap bar deadlifts help build strength, while box jumps build power. The pairing allows the translation from strength to power by your fast twitch muscles.
  • 571 21 9 May, 2019
  • LEGS SWIPE WORKOUT 👉🏻⁣
⁣ ———————————————————
HAPPY FRIYAY!! 🥳⁣
⁣
I’ve been hitting some crazy quick workouts recently so haven’t recorded as often but here’s a full swipe leg workout for you to 📌 and try!⁣
⁣
1. Squats (not shown) 5x4⁣
2. Leg Extensions (5 Full, 5 Low Pulse, 5 High Pulse) 4x15⁣
3. Leg Curls (5 Full, 5 Low, 5 High) 4x15⁣
4. Hip Thrusts 4x10⁣
5. Calf Raises 4x10⁣
⁣
In other news ya girl has been completely off preworkout for the last week and is ready to experiment once again!! After trying ouroboros I would give it an 8/10 - it’s strong as HECK (so I typically took half scoops), tastes pretty good when mixed, and gives a ton of stimulation (the pins/needles feeling). The 2 points are just because the product started clumping pretty easily but that could’ve also been my fault 🤷🏻‍♀️ ⁣
⁣
If you have any new preworkout you suggest trying/review please drop it ⁣
👇🏻👇🏻👇🏻⁣
⁣
#legdayexercises #girlswhopowerlift #hipthrusts
  • LEGS SWIPE WORKOUT 👉🏻⁣
    ⁣ ———————————————————
    HAPPY FRIYAY!! 🥳⁣

    I’ve been hitting some crazy quick workouts recently so haven’t recorded as often but here’s a full swipe leg workout for you to 📌 and try!⁣

    1. Squats (not shown) 5x4⁣
    2. Leg Extensions (5 Full, 5 Low Pulse, 5 High Pulse) 4x15⁣
    3. Leg Curls (5 Full, 5 Low, 5 High) 4x15⁣
    4. Hip Thrusts 4x10⁣
    5. Calf Raises 4x10⁣

    In other news ya girl has been completely off preworkout for the last week and is ready to experiment once again!! After trying ouroboros I would give it an 8/10 - it’s strong as HECK (so I typically took half scoops), tastes pretty good when mixed, and gives a ton of stimulation (the pins/needles feeling). The 2 points are just because the product started clumping pretty easily but that could’ve also been my fault 🤷🏻‍♀️ ⁣

    If you have any new preworkout you suggest trying/review please drop it ⁣
    👇🏻👇🏻👇🏻⁣

    #legdayexercises #girlswhopowerlift #hipthrusts
  • 678 30 16 August, 2019
  • You know that fish from spongebob that randomly yells “MY LEG!!!”. Well that’s how I felt at the end of this workout lol. 💀🔥 Solid LOWER BODY sesh!
-
BB BOX FRONT SQUAT
Flat back, tight core. No squat shoes? Pop ya heels up on some 10lb plates.
Easier alternative: Use dumbbell(s) instead of barbell.

TRAP BAR DL
Alternative: Hold DB’s or KB’s.

STEP-UPS
Keep weight in stepped foot. Come down with control.

Superset:
SUMO SQUAT
Super leaned forward, hingey squat. Hits real deep in the glutes. I like the way these feel. Got them from @katiesonier

DECLINE DB HAM CURL
Not a lot of range needed for these guys! 🐷🔥 Slow and controlled going down, tight squeeze at the top. These two exercises supersetted together are a great challenge.
-
-
-
-
-
#lowerbodyworkouts #legdayexercises #lowerbodystrength #strongbodies #buildstrength #boxsquats #legsuperset #trapbardeadlift #strengthtraining
  • You know that fish from spongebob that randomly yells “MY LEG!!!”. Well that’s how I felt at the end of this workout lol. 💀🔥 Solid LOWER BODY sesh!
    -
    BB BOX FRONT SQUAT
    Flat back, tight core. No squat shoes? Pop ya heels up on some 10lb plates.
    Easier alternative: Use dumbbell(s) instead of barbell.

    TRAP BAR DL
    Alternative: Hold DB’s or KB’s.

    STEP-UPS
    Keep weight in stepped foot. Come down with control.

    Superset:
    SUMO SQUAT
    Super leaned forward, hingey squat. Hits real deep in the glutes. I like the way these feel. Got them from @katiesonier

    DECLINE DB HAM CURL
    Not a lot of range needed for these guys! 🐷🔥 Slow and controlled going down, tight squeeze at the top. These two exercises supersetted together are a great challenge.
    -
    -
    -
    -
    -
    #lowerbodyworkouts #legdayexercises #lowerbodystrength #strongbodies #buildstrength #boxsquats #legsuperset #trapbardeadlift #strengthtraining
  • 2,114 79 7 August, 2019
  • WHY USE THE TRAP BAR? 🤩⁣⁣⁣
———————————————————⁣⁣⁣
Q: Can you explain the benefits of trap bar deadlifts?⁣⁣⁣
⁣⁣⁣
A: Trap Bar is a great alternative to the barbell deadlift and is one hell of a compound exercise of its own! Here are a few of the benefits and why I love using the trap bar:⁣⁣⁣
⁣⁣⁣✅ Less strain on lower back (you are inside the hexagon as opposed to having the bar in front of you)⁣⁣⁣
✅Closer from the ground than a barbell⁣⁣⁣
✅ More quad activation⁣⁣⁣
✅ Leverage with trap bar ⁣⁣⁣
✅ Easier to learn/teach trap bar⁣⁣⁣
✅ Hand in neutral position so no mixed grip and no need for hook grip for heavier weights⁣⁣⁣
✅ Less opportunity for imbalances⁣⁣⁣
✅Higher handles for those with less range of motion ⁣⁣⁣
⁣⁣⁣
Give it a shot for yourself! ⁣⁣⁣
  • WHY USE THE TRAP BAR? 🤩⁣⁣⁣
    ———————————————————⁣⁣⁣
    Q: Can you explain the benefits of trap bar deadlifts?⁣⁣⁣
    ⁣⁣⁣
    A: Trap Bar is a great alternative to the barbell deadlift and is one hell of a compound exercise of its own! Here are a few of the benefits and why I love using the trap bar:⁣⁣⁣
    ⁣⁣⁣✅ Less strain on lower back (you are inside the hexagon as opposed to having the bar in front of you)⁣⁣⁣
    ✅Closer from the ground than a barbell⁣⁣⁣
    ✅ More quad activation⁣⁣⁣
    ✅ Leverage with trap bar ⁣⁣⁣
    ✅ Easier to learn/teach trap bar⁣⁣⁣
    ✅ Hand in neutral position so no mixed grip and no need for hook grip for heavier weights⁣⁣⁣
    ✅ Less opportunity for imbalances⁣⁣⁣
    ✅Higher handles for those with less range of motion ⁣⁣⁣
    ⁣⁣⁣
    Give it a shot for yourself! ⁣⁣⁣
  • 1,512 38 12 July, 2019
  • One of the easiest and most effective  variations you can make to the Trap Bar deadlift is simply flipping it over and using the lower handles.
-
I utilize this easy method in the beginning of the off-season to increase total work and range of motion.
-
By doing this we promote a strong foundation of structural integrity and increased work capacity for heavier quality reps down the road.
-
Try low handle in beginning paired w volume. Regular high handle for absolute strength. Then finish your offseason w bands to add accommodating resistance for power.
-
#trapbardeadlift #trapbar #trapbardeadlifts
  • One of the easiest and most effective variations you can make to the Trap Bar deadlift is simply flipping it over and using the lower handles.
    -
    I utilize this easy method in the beginning of the off-season to increase total work and range of motion.
    -
    By doing this we promote a strong foundation of structural integrity and increased work capacity for heavier quality reps down the road.
    -
    Try low handle in beginning paired w volume. Regular high handle for absolute strength. Then finish your offseason w bands to add accommodating resistance for power.
    -
    #trapbardeadlift #trapbar #trapbardeadlifts
  • 1,347 12 11 hours ago
  • My favorite Absolute Strength movement for Lower Body is...
-
Trap Bar Deadlift
-
Great pattern I can load an athlete up with while not compromising them
-
I focus on a specific number to reach for each athlete individually then focus on transferring the absolute to relative
-
Drop me your favorite below 👇
-
#overtimeathletes #trapbardeadlift #trapbar #athletesperformance
  • My favorite Absolute Strength movement for Lower Body is...
    -
    Trap Bar Deadlift
    -
    Great pattern I can load an athlete up with while not compromising them
    -
    I focus on a specific number to reach for each athlete individually then focus on transferring the absolute to relative
    -
    Drop me your favorite below 👇
    -
    #overtimeathletes #trapbardeadlift #trapbar #athletesperformance
  • 2,247 87 14 August, 2019

Latest Instagram Posts

  • This isn’t your gym teachers program. Lifting age appropriate weights does not stunt growth. ⁣
⁣
An 11 year old male doesn’t produce enough testosterone to build muscle rapidly and most adult males don’t either because they drink water from plastic bottles and eat garbage. ⁣
⁣
The central nervous system however; the CNS responds and adapts very well to resistance training at any age. ⁣
⁣
Condition the CNS to fire 🔥 up quick like a Gun shot and watch speed, power, and reaction time improve greatly! 💯
  • This isn’t your gym teachers program. Lifting age appropriate weights does not stunt growth. ⁣

    An 11 year old male doesn’t produce enough testosterone to build muscle rapidly and most adult males don’t either because they drink water from plastic bottles and eat garbage. ⁣

    The central nervous system however; the CNS responds and adapts very well to resistance training at any age. ⁣

    Condition the CNS to fire 🔥 up quick like a Gun shot and watch speed, power, and reaction time improve greatly! 💯
  • 30 3 7 hours ago
  • 📈 𝐓𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐁𝐞𝐡𝐢𝐧𝐝 𝐂𝐨𝐧𝐯𝐞𝐧𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐬. 𝐓𝐫𝐚𝐩 𝐁𝐚𝐫 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭 📈⁣⁣
⁣⁣
A study that included 19 male powerlifters found that subjects were able to lift a heavier 1 rep max load in the trap bar also known as the hexagonal barbell deadlift than the straight barbell conventional deadlift.⁣
⁣⁣
The trap bar deadlift resulted in lower peak moments at the lumbar spine, hip, and ankle and an increased peak moment at the knee. This more upright position increase quadriceps involvement while reducing the demand on he lower back.⁣
⁣
I just uploaded a new YouTube video on the trap bar deadlift with more details. Link in the bio to watch video @madegains⁣⁣
⁣⁣
Reference:⁣⁣
Swinton PA, Stewart A, Agouris I, Keogh JW, Lloyd R. 𝘈 𝘣𝘪𝘰𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘤𝘢𝘭 𝘢𝘯𝘢𝘭𝘺𝘴𝘪𝘴 𝘰𝘧 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘩𝘦𝘹𝘢𝘨𝘰𝘯𝘢𝘭 𝘣𝘢𝘳𝘣𝘦𝘭𝘭 𝘥𝘦𝘢𝘥𝘭𝘪𝘧𝘵𝘴 𝘶𝘴𝘪𝘯𝘨 𝘴𝘶𝘣𝘮𝘢𝘹𝘪𝘮𝘢𝘭 𝘭𝘰𝘢𝘥𝘴. J Strength Cond Res. 2011 Jul;25(7):2000-9.⁣⁣
⁣⁣
------⁣⁣
⁣⁣
#deadlift #conventionaldeadlift #trapbardeadlift #sumodeadlift #goodform
  • 📈 𝐓𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐁𝐞𝐡𝐢𝐧𝐝 𝐂𝐨𝐧𝐯𝐞𝐧𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐬. 𝐓𝐫𝐚𝐩 𝐁𝐚𝐫 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭 📈⁣⁣
    ⁣⁣
    A study that included 19 male powerlifters found that subjects were able to lift a heavier 1 rep max load in the trap bar also known as the hexagonal barbell deadlift than the straight barbell conventional deadlift.⁣
    ⁣⁣
    The trap bar deadlift resulted in lower peak moments at the lumbar spine, hip, and ankle and an increased peak moment at the knee. This more upright position increase quadriceps involvement while reducing the demand on he lower back.⁣

    I just uploaded a new YouTube video on the trap bar deadlift with more details. Link in the bio to watch video @madegains⁣⁣
    ⁣⁣
    Reference:⁣⁣
    Swinton PA, Stewart A, Agouris I, Keogh JW, Lloyd R. 𝘈 𝘣𝘪𝘰𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘤𝘢𝘭 𝘢𝘯𝘢𝘭𝘺𝘴𝘪𝘴 𝘰𝘧 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘩𝘦𝘹𝘢𝘨𝘰𝘯𝘢𝘭 𝘣𝘢𝘳𝘣𝘦𝘭𝘭 𝘥𝘦𝘢𝘥𝘭𝘪𝘧𝘵𝘴 𝘶𝘴𝘪𝘯𝘨 𝘴𝘶𝘣𝘮𝘢𝘹𝘪𝘮𝘢𝘭 𝘭𝘰𝘢𝘥𝘴. J Strength Cond Res. 2011 Jul;25(7):2000-9.⁣⁣
    ⁣⁣
    ------⁣⁣
    ⁣⁣
    #deadlift #conventionaldeadlift #trapbardeadlift #sumodeadlift #goodform
  • 893 35 9 hours ago
  • One of the easiest and most effective  variations you can make to the Trap Bar deadlift is simply flipping it over and using the lower handles.
-
I utilize this easy method in the beginning of the off-season to increase total work and range of motion.
-
By doing this we promote a strong foundation of structural integrity and increased work capacity for heavier quality reps down the road.
-
Try low handle in beginning paired w volume. Regular high handle for absolute strength. Then finish your offseason w bands to add accommodating resistance for power.
-
#trapbardeadlift #trapbar #trapbardeadlifts
  • One of the easiest and most effective variations you can make to the Trap Bar deadlift is simply flipping it over and using the lower handles.
    -
    I utilize this easy method in the beginning of the off-season to increase total work and range of motion.
    -
    By doing this we promote a strong foundation of structural integrity and increased work capacity for heavier quality reps down the road.
    -
    Try low handle in beginning paired w volume. Regular high handle for absolute strength. Then finish your offseason w bands to add accommodating resistance for power.
    -
    #trapbardeadlift #trapbar #trapbardeadlifts
  • 1,347 12 11 hours ago
  • I’ve recently had a lot of people come to me to improve lower body mobility and strength...
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If this is something that your are trying to improve, it’s likely that you’re missing a vital piece to your training which is an effective warm up 💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In this video I run through a full lower body warm up which follows the R.A.M.P protocol 👇
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
R - Raise.
A - Activate.
M - Mobilise.
P - Potentiate.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The aim of following this protocol is to completely prepare the body and neuromuscular system for intense exercise.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Without it, you are putting yourself at risk of injury and under performing during your workouts ❌
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try this routine in your next lower body workout 🏋🏻‍♂️.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀#shawfitness | #breakingprs
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#trapbardeadlift #lowerbody #lifting #strength #fitness #progress #nutrition #strengthcoach #gloucesterpersonaltrainer
 #personaltrainer #gym #health #growth #onlinetrainer #strengthandconditioning
  • I’ve recently had a lot of people come to me to improve lower body mobility and strength...
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If this is something that your are trying to improve, it’s likely that you’re missing a vital piece to your training which is an effective warm up 💥
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    In this video I run through a full lower body warm up which follows the R.A.M.P protocol 👇
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    R - Raise.
    A - Activate.
    M - Mobilise.
    P - Potentiate.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The aim of following this protocol is to completely prepare the body and neuromuscular system for intense exercise.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Without it, you are putting yourself at risk of injury and under performing during your workouts ❌
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Try this routine in your next lower body workout 🏋🏻‍♂️.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ #shawfitness | #breakingprs
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #trapbardeadlift #lowerbody #lifting #strength #fitness #progress #nutrition #strengthcoach #gloucesterpersonaltrainer
    #personaltrainer #gym #health #growth #onlinetrainer #strengthandconditioning
  • 18 0 14 hours ago
  • Let’s talk about the trap bar, shall we?
-
-
-
There aren’t many other gym exercises as “functional” (whatever that means in 2019)....
-
-
-
As beneficial to overall muscle growth...
-
-
-

As beneficial to increasing bone density...
-
-
-

As beneficial to boosting testosterone naturally...
-
-
-
 As beneficial to a strong grip, back, legs, and core....
-
-
-

And as easy to perform, requiring little detail to technique...
-
-
-
As the trap bar deadlift.
-
-
-
Yet for the most part, this hidden gem is largely untouched in most gyms.  Why?
-
-
-
I think there are many reasons.  But the number one reason?
-
-
-
It’s hard work, plain and simple.  And in our soft society, people don’t want to work hard in the gym.  They want to “feel” like they worked hard (by sweating and doing a ton of cardio), without actually working hard.
-
-
-
Men, and women, but especially men....
-
-
-
I promise you that if you take this lift seriously once per week and actually push yourself at it — with aggression (gulp) — this one lift will do more for muscle growth, increasing testosterone, and burning fat than anything else in the weight room.
-
-
-
Here I am doing 20 reps, double bodyweight, as fast as I could.  Took 3 minutes and 15 seconds. -
-
-
Was it brutal?  Yep.  But aside from that and some shoulder pressing, that’s all I did today.  30 minutes, in and out.
-
-
-
You don’t need 5 days a week for 60 minutes to get results if you work very hard on basic exercises...
-
-
-
And the trap bar is the most basic of all.  You are missing out if you aren’t using this exercise. #trapbardeadlift #deadlift #increasetestosterone #lifthard #getaggressive
  • Let’s talk about the trap bar, shall we?
    -
    -
    -
    There aren’t many other gym exercises as “functional” (whatever that means in 2019)....
    -
    -
    -
    As beneficial to overall muscle growth...
    -
    -
    -

    As beneficial to increasing bone density...
    -
    -
    -

    As beneficial to boosting testosterone naturally...
    -
    -
    -
    As beneficial to a strong grip, back, legs, and core....
    -
    -
    -

    And as easy to perform, requiring little detail to technique...
    -
    -
    -
    As the trap bar deadlift.
    -
    -
    -
    Yet for the most part, this hidden gem is largely untouched in most gyms. Why?
    -
    -
    -
    I think there are many reasons. But the number one reason?
    -
    -
    -
    It’s hard work, plain and simple. And in our soft society, people don’t want to work hard in the gym. They want to “feel” like they worked hard (by sweating and doing a ton of cardio), without actually working hard.
    -
    -
    -
    Men, and women, but especially men....
    -
    -
    -
    I promise you that if you take this lift seriously once per week and actually push yourself at it — with aggression (gulp) — this one lift will do more for muscle growth, increasing testosterone, and burning fat than anything else in the weight room.
    -
    -
    -
    Here I am doing 20 reps, double bodyweight, as fast as I could. Took 3 minutes and 15 seconds. -
    -
    -
    Was it brutal? Yep. But aside from that and some shoulder pressing, that’s all I did today. 30 minutes, in and out.
    -
    -
    -
    You don’t need 5 days a week for 60 minutes to get results if you work very hard on basic exercises...
    -
    -
    -
    And the trap bar is the most basic of all. You are missing out if you aren’t using this exercise. #trapbardeadlift #deadlift #increasetestosterone #lifthard #getaggressive
  • 7 0 14 hours ago
  • 💪It doesn't get easier, you just get stronger.💪👇
.
.
The deadlift works your glutes, hamstrings, quadriceps, abdominal muscles and lower back muscles. It also uses back muscles like the latissimus dorsi, commonly known as the lats. This exercise also engages your forearm muscles since you have to hold onto the bar to prevent it from slipping out of your hands ..
.what is your opinion,?
.
#followme👉 @fit.zapata
.
.Pleas like save and comment
  • 💪It doesn't get easier, you just get stronger.💪👇
    .
    .
    The deadlift works your glutes, hamstrings, quadriceps, abdominal muscles and lower back muscles. It also uses back muscles like the latissimus dorsi, commonly known as the lats. This exercise also engages your forearm muscles since you have to hold onto the bar to prevent it from slipping out of your hands ..
    .what is your opinion,?
    .
    #followme 👉 @fit.zapata
    .
    .Pleas like save and comment
  • 158 105 15 hours ago
  • BOOTY POWER 🍑
.
Your glutes are your primary hip extensor movers. They are important in sprinting, jumping, running and general health.
.
Lower back problems are sometimes causes by the lack of glute (butt) activation. Make sure you train your butt!
.
It doesn’t matter if you’re male or female, booty power is for everyone! 🍑
  • BOOTY POWER 🍑
    .
    Your glutes are your primary hip extensor movers. They are important in sprinting, jumping, running and general health.
    .
    Lower back problems are sometimes causes by the lack of glute (butt) activation. Make sure you train your butt!
    .
    It doesn’t matter if you’re male or female, booty power is for everyone! 🍑
  • 55 2 22 October, 2019
  • 2nd Lower Body day of my current workouts that I'm on! ⠀
This is my third and final week on these! I like to do a 3 week cycle for my workouts, I feel the best with that cadence so that's what I stick with. Anywho I'll get to the part that you're waiting for!⠀
⠀
A) Trap Bar Deadlift 4x9⠀
Rest 45 seconds in-between⠀
⠀
B1) Barbell Split Squat 4x10⠀
B2) Kneeling Leg Curl flexing the foot toward you on the way up and pointing out on the way down 4x10⠀
Little rest in-between⠀
⠀
C1) Side Step Up 4x12⠀
C2) Pelvic Tilt ab hold on Back Ext- Check out the video for this one 4x35 seconds - the shaking is realllll lol ⠀
Little Rest in-between these sets!⠀
⠀
Enjoy my friends! This one definitely got me sweating! 😅⠀
⠀
Also, remember - Always Make Time for taking care of you - whether that's through eating healthy, working out, journaling, reading, etc. make time to invest in yourself so you can give to others. 💋⠀
⠀
Outfit: ALL @balanceathletica - Further Jacket in Black and the Quartz collection pant in Amethyst⠀
⠀
Shoes I'm LOVING by @newbalancewomen ⠀
*⠀
*⠀
*⠀
*⠀
*⠀
#lower #lowerbody #lowerbodyworkout #lowerbodyday #legs #legsfordays #legsday #legsworkout #stronglegs #splitsquat #barbellsplitsquat #kneelinglegcurl #trapbardeadlift #sidestepup #abhold
  • 2nd Lower Body day of my current workouts that I'm on! ⠀
    This is my third and final week on these! I like to do a 3 week cycle for my workouts, I feel the best with that cadence so that's what I stick with. Anywho I'll get to the part that you're waiting for!⠀

    A) Trap Bar Deadlift 4x9⠀
    Rest 45 seconds in-between⠀

    B1) Barbell Split Squat 4x10⠀
    B2) Kneeling Leg Curl flexing the foot toward you on the way up and pointing out on the way down 4x10⠀
    Little rest in-between⠀

    C1) Side Step Up 4x12⠀
    C2) Pelvic Tilt ab hold on Back Ext- Check out the video for this one 4x35 seconds - the shaking is realllll lol ⠀
    Little Rest in-between these sets!⠀

    Enjoy my friends! This one definitely got me sweating! 😅⠀

    Also, remember - Always Make Time for taking care of you - whether that's through eating healthy, working out, journaling, reading, etc. make time to invest in yourself so you can give to others. 💋⠀

    Outfit: ALL @balanceathletica - Further Jacket in Black and the Quartz collection pant in Amethyst⠀

    Shoes I'm LOVING by @newbalancewomen
    *⠀
    *⠀
    *⠀
    *⠀
    *⠀
    #lower #lowerbody #lowerbodyworkout #lowerbodyday #legs #legsfordays #legsday #legsworkout #stronglegs #splitsquat #barbellsplitsquat #kneelinglegcurl #trapbardeadlift #sidestepup #abhold
  • 35 5 22 October, 2019
  • 190kgs for 4 x 2 & 1 x 1 🏳🏴🏳🏴 Trap Bar Deadlifts have been a game changer for me ‼

They reduce the amount of hip flexion necessary to pull from the floor.

Which keeps the amount of spinal compression lower then your conventional deadlift.

They are amazing for developing the Quads, Glutes, Spinal erectors, Lats, Traps and Forearms.

That is why there is such room for progression.

Generally they are the best alternative for keeping your spine healthy and potentially are more athletic for sports enthusiasts.

I truly believe they are the best deadlift variation for the general population.

Who's ready to jump on the trap bar wagon with me 💪

#trapbardeadlift #deadlifts #quads #legs #gym #workout #190kgs #lifting #weights #spinalerectors #trapbar #strength #healthmates
  • 190kgs for 4 x 2 & 1 x 1 🏳🏴🏳🏴 Trap Bar Deadlifts have been a game changer for me ‼

    They reduce the amount of hip flexion necessary to pull from the floor.

    Which keeps the amount of spinal compression lower then your conventional deadlift.

    They are amazing for developing the Quads, Glutes, Spinal erectors, Lats, Traps and Forearms.

    That is why there is such room for progression.

    Generally they are the best alternative for keeping your spine healthy and potentially are more athletic for sports enthusiasts.

    I truly believe they are the best deadlift variation for the general population.

    Who's ready to jump on the trap bar wagon with me 💪

    #trapbardeadlift #deadlifts #quads #legs #gym #workout #190kgs #lifting #weights #spinalerectors #trapbar #strength #healthmates
  • 17 4 22 October, 2019
  • 🚨 NEW PR ALERT 🚨 
So I have NOT been training my deadlift but I wanted to try out the trap bar at Hurricane SNAP fitness as I have never used one! 🏋️ I have to say the feel is amazing! I went for a 225 lb rep out. What do you guys think, am I ready for 315 lbs!? 💪
#powerlifting #trapbardeadlift #deadliftpr
  • 🚨 NEW PR ALERT 🚨
    So I have NOT been training my deadlift but I wanted to try out the trap bar at Hurricane SNAP fitness as I have never used one! 🏋️ I have to say the feel is amazing! I went for a 225 lb rep out. What do you guys think, am I ready for 315 lbs!? 💪
    #powerlifting #trapbardeadlift #deadliftpr
  • 25 2 21 October, 2019
  • Starting the week with #trapbardeadlift 🙌
125 pounds let’s see where I will be after couple months 💪
  • Starting the week with #trapbardeadlift 🙌
    125 pounds let’s see where I will be after couple months 💪
  • 74 0 21 October, 2019
  • The trap bar deadlift is by far my favorite deadlift variation.  If you haven't given this exercise a try I highly suggest you do. -

While this movement is similar to a straight bar deadlift in the fact they both are a hip-hinge movement and target the same muscles, the trap bar offers some potential advantages over the traditional barbell. -

The trap bar deadlift allows you to stay more upright which reduces stress on the spinal erectors and shifts slightly more stress on the quadriceps. This position also reduces the likelihood of being pulled forward during the lift and hyperextending at the top of the movement. -

Most trap bars have high handles that allow users with poor hip mobility to get into a safe position as they improve range of motion. -

But the main benefit for most individuals is that it's much easier to learn than conventional deadlifts. -

If you want to smash your glutes,  hamstrings, and quadriceps I highly recommend you give this variation a try!!!
-
#fit #fitness #deadlift #workout #health #motivation
  • The trap bar deadlift is by far my favorite deadlift variation. If you haven't given this exercise a try I highly suggest you do. -

    While this movement is similar to a straight bar deadlift in the fact they both are a hip-hinge movement and target the same muscles, the trap bar offers some potential advantages over the traditional barbell. -

    The trap bar deadlift allows you to stay more upright which reduces stress on the spinal erectors and shifts slightly more stress on the quadriceps. This position also reduces the likelihood of being pulled forward during the lift and hyperextending at the top of the movement. -

    Most trap bars have high handles that allow users with poor hip mobility to get into a safe position as they improve range of motion. -

    But the main benefit for most individuals is that it's much easier to learn than conventional deadlifts. -

    If you want to smash your glutes, hamstrings, and quadriceps I highly recommend you give this variation a try!!!
    -
    #fit #fitness #deadlift #workout #health #motivation
  • 27 2 21 October, 2019
  • Meant to post this on Friday for some Friday fails of the week. Not all training is PR’s and perfect lifts. Sometimes failure is a part of progress. Thankful @michaelpagurigan was there for the assist on the bench fail. Gotta keep moving. #training #trainsuperior #fpt
  • Meant to post this on Friday for some Friday fails of the week. Not all training is PR’s and perfect lifts. Sometimes failure is a part of progress. Thankful @michaelpagurigan was there for the assist on the bench fail. Gotta keep moving. #training #trainsuperior #fpt
  • 30 2 21 October, 2019
  • If you’re a personal trainer and you run an online business, an exercise library is essential. You can try and make it yourself but hiring someone adds a professional edge and adds a lot of value to your service.
.
He can’t make a brew to save his life, but boy can he make a video.
.
I’m biased because he’s my best mate, but if you want some help creating an online package, head over to www.strong-media.co.uk and get one step ahead.
.
🎥 📸 📱 💻
.
@strong_media_
  • If you’re a personal trainer and you run an online business, an exercise library is essential. You can try and make it yourself but hiring someone adds a professional edge and adds a lot of value to your service.
    .
    He can’t make a brew to save his life, but boy can he make a video.
    .
    I’m biased because he’s my best mate, but if you want some help creating an online package, head over to www.strong-media.co.uk and get one step ahead.
    .
    🎥 📸 📱 💻
    .
    @strong_media_
  • 99 13 21 October, 2019
  • Lower Body Contrast Training.
.
I love the compounding effect of slow, deliberate grinds and explosive power training. Although this type of training is best suited for the experienced lifting athlete, there are many applications for the beginner. Depending on skill level, the lifter can mix a heavy compound lift with a high intensity, speed-oriented exercise.
.
Traditionally, contrast training consists of a heavy grinding movement (like a #deadlift or #squat) with a high-intensity #plyometric exercise or #sprint. For me, I like to use a #kettlebell ballistic movements (like a #swing or #snatch) to achieve similar impulse without the pounding effect of plyos. Since contrast training can overload the central nervous system and cause increased recovery time, the application must be low volume.
.
In this training session, I wanted to give my lower body some love. Even though I'm focused on the hips, the intention is full-body - I keep all of my muscles tensed to achieve maximum #irradiation. I performed 5 sets of double kettlebell (28kg x 2) single leg deadlifts for 5 reps/side, then immediately used the 36kg kettlebell for two-handed swings for 12 reps.
.
My intention on the SLDL was feeling the full stretch of my hamstrings and glutes under control. I made sure to keep an arch in my foot and bend the knee 20 degrees to activate the force couple relationship of the hams, glutes, and low back.
.
My intention on the KB Swing was a quick lockout of the knees and hips, while simultaneously bracing the core with a massive 'hiss.' This biomechanical breathing allows full expression of force at the top of the swing.
.
Contrast training amplifies strength and conditioning while consolidating training duration. Simply put, you get more out of your training session by combining slow tempo and high tempo exercises. For your knowledge, one of my favorite protocols in contrast training is a heavy #trapbardeadlift (TBDL) and a high box jump.
.
Has anyone else used contrast training for massive strength and power gains?
.
.
.
#johnparker
#kettlebelltraining
#contrasttraining
#strengthandconditioning
#sprinting
#powertraining
#sandiegopersonaltrainer
#sandiego
  • Lower Body Contrast Training.
    .
    I love the compounding effect of slow, deliberate grinds and explosive power training. Although this type of training is best suited for the experienced lifting athlete, there are many applications for the beginner. Depending on skill level, the lifter can mix a heavy compound lift with a high intensity, speed-oriented exercise.
    .
    Traditionally, contrast training consists of a heavy grinding movement (like a #deadlift or #squat ) with a high-intensity #plyometric exercise or #sprint . For me, I like to use a #kettlebell ballistic movements (like a #swing or #snatch ) to achieve similar impulse without the pounding effect of plyos. Since contrast training can overload the central nervous system and cause increased recovery time, the application must be low volume.
    .
    In this training session, I wanted to give my lower body some love. Even though I'm focused on the hips, the intention is full-body - I keep all of my muscles tensed to achieve maximum #irradiation . I performed 5 sets of double kettlebell (28kg x 2) single leg deadlifts for 5 reps/side, then immediately used the 36kg kettlebell for two-handed swings for 12 reps.
    .
    My intention on the SLDL was feeling the full stretch of my hamstrings and glutes under control. I made sure to keep an arch in my foot and bend the knee 20 degrees to activate the force couple relationship of the hams, glutes, and low back.
    .
    My intention on the KB Swing was a quick lockout of the knees and hips, while simultaneously bracing the core with a massive 'hiss.' This biomechanical breathing allows full expression of force at the top of the swing.
    .
    Contrast training amplifies strength and conditioning while consolidating training duration. Simply put, you get more out of your training session by combining slow tempo and high tempo exercises. For your knowledge, one of my favorite protocols in contrast training is a heavy #trapbardeadlift (TBDL) and a high box jump.
    .
    Has anyone else used contrast training for massive strength and power gains?
    .
    .
    .
    #johnparker
    #kettlebelltraining
    #contrasttraining
    #strengthandconditioning
    #sprinting
    #powertraining
    #sandiegopersonaltrainer
    #sandiego
  • 123 17 21 October, 2019
  • Here I’m performing eccentric isometric partial trap bar deadlifts with 575 lbs. A few reasons I wanted to post this.

1. Most of my training & that of my athletes involves eccentric isometrics with 90 deg angles. If you’re curious as to whether this improves strength & muscularity the answer is YES! In fact I’m significantly stronger now than when I used to powerlift (non-competitive) & focused specifically on increasing my numbers. That’s because EI’s improve neuromuscular efficiency, biomechanics, & joint health thereby maximizing functional strength & hypertrophy. I’ve seen the same trend with my clients & athletes. Read more in my book MOVEMENT REDEFINED at link in bio. 
2. EI’s at 90 allow me to more easily get into deep positions when needed. For instance I ‘ve lost track of scenarios I’ve witnessed amongst clients as well as myself where training with large ROM’s impairs mobility as it wreaks havoc on the joints & produces inflammation & spasticity (the very things that limit mobility) as the muscles aren’t in their most biomechanically sound position to absorb force & protect joints. EI’s at 90 deg on the other hand improve mobility due to improved joint health & force absorption capabilities. 
3. If I do have to deadlift from a deficit I can easily do so without pain or injury for 2 reasons. First, my mobility is far better than when I used to train deep & used greater ROM. Second, I’ve built my strength to greater degree using 90 deg EI’s than traditional methods therefore lifting a lighter or moderate load such as 300, 400 or even 500 from a deficit while something I don’t frequently practice feels quite manageable simply from having built significant strength from training properly. In contrast when I trained deep even very light loads from deficit felt as though it could be the final straw for my back & hips since they were already on the verge. Same with clients. 
4. No matter how advanced my clients get we always implement the basic foundational movements. The advanced variations are simply used in addition too & never replace the basics.

Shirt brand courtesy @imjulianwilliams 
#deadlift #deadlifts #fitness #igfitness
  • Here I’m performing eccentric isometric partial trap bar deadlifts with 575 lbs. A few reasons I wanted to post this.

    1. Most of my training & that of my athletes involves eccentric isometrics with 90 deg angles. If you’re curious as to whether this improves strength & muscularity the answer is YES! In fact I’m significantly stronger now than when I used to powerlift (non-competitive) & focused specifically on increasing my numbers. That’s because EI’s improve neuromuscular efficiency, biomechanics, & joint health thereby maximizing functional strength & hypertrophy. I’ve seen the same trend with my clients & athletes. Read more in my book MOVEMENT REDEFINED at link in bio.
    2. EI’s at 90 allow me to more easily get into deep positions when needed. For instance I ‘ve lost track of scenarios I’ve witnessed amongst clients as well as myself where training with large ROM’s impairs mobility as it wreaks havoc on the joints & produces inflammation & spasticity (the very things that limit mobility) as the muscles aren’t in their most biomechanically sound position to absorb force & protect joints. EI’s at 90 deg on the other hand improve mobility due to improved joint health & force absorption capabilities.
    3. If I do have to deadlift from a deficit I can easily do so without pain or injury for 2 reasons. First, my mobility is far better than when I used to train deep & used greater ROM. Second, I’ve built my strength to greater degree using 90 deg EI’s than traditional methods therefore lifting a lighter or moderate load such as 300, 400 or even 500 from a deficit while something I don’t frequently practice feels quite manageable simply from having built significant strength from training properly. In contrast when I trained deep even very light loads from deficit felt as though it could be the final straw for my back & hips since they were already on the verge. Same with clients.
    4. No matter how advanced my clients get we always implement the basic foundational movements. The advanced variations are simply used in addition too & never replace the basics.

    Shirt brand courtesy @imjulianwilliams
    #deadlift #deadlifts #fitness #igfitness
  • 3,495 273 21 October, 2019
  • Surprised myself with these tonight‼️
Normally use a belt past 100kg with these but forgot my belt tonight. Freaked out at first but gathered myself & decided to still give it a go. 
Hell yes‼️ this is progress & confidence building. 
Never underestimate your capabilities & the learning you can take from training to general life.
Thanks for the pep talk @Sam.pmc 😉
130kg for 5 Reps
  • Surprised myself with these tonight‼️
    Normally use a belt past 100kg with these but forgot my belt tonight. Freaked out at first but gathered myself & decided to still give it a go.
    Hell yes‼️ this is progress & confidence building.
    Never underestimate your capabilities & the learning you can take from training to general life.
    Thanks for the pep talk @Sam.pmc 😉
    130kg for 5 Reps
  • 12 2 21 October, 2019
  • Deadlifting my own body weight trying to get rid of my chicken legs🐓 , and hit a 300yard drive 💁#trapbardeadlift #gym
  • Deadlifting my own body weight trying to get rid of my chicken legs🐓 , and hit a 300yard drive 💁 #trapbardeadlift #gym
  • 14 4 21 October, 2019
  • Most work gets done in the shadow's,
Its so easy to get caught up in the moment of temporary victory and loose track of what got you there in the first place.

We all know that moment when everything comes together,
but it's all those moments arguing with yourself being frustrated and annoyed.
All those moments where you don't really know where you are heading, it's about making that decision everyday.

No matter what the outcome then, its those moments where you are victorious over the only person that matters... yourself!
Keep on grinding

#Thegrind #keepgoing #pushon
#workoutmotivation #fitness #training #winyourself #title #rebelfitness #squats #trapbardeadlift
  • Most work gets done in the shadow's,
    Its so easy to get caught up in the moment of temporary victory and loose track of what got you there in the first place.

    We all know that moment when everything comes together,
    but it's all those moments arguing with yourself being frustrated and annoyed.
    All those moments where you don't really know where you are heading, it's about making that decision everyday.

    No matter what the outcome then, its those moments where you are victorious over the only person that matters... yourself!
    Keep on grinding

    #Thegrind #keepgoing #pushon
    #workoutmotivation #fitness #training #winyourself #title #rebelfitness #squats #trapbardeadlift
  • 22 0 21 October, 2019
  • Trap bar deadlifts. 465 kg (1025 pounds) 445 kg (981 pounds) 415 kg (915 pounds). I definitely felt stronger than the previous time I attempted this movement. #dinniestones #trapbardeadlift
  • Trap bar deadlifts. 465 kg (1025 pounds) 445 kg (981 pounds) 415 kg (915 pounds). I definitely felt stronger than the previous time I attempted this movement. #dinniestones #trapbardeadlift
  • 182 19 21 October, 2019
  • ✅Trap bar Deadlift✅
TAG👇🏽 your deadlift mate!
.
Here I have @ianpackman showing the difference between SQUATTING the Deadlift, & actually DEADLIFTING the Deadlift🤔
.
➡️ Now the purpose of the Deadlift/Hinge pattern is to recruit the Posterior chain muscles (back side of the body), think 💭 Hamstrings, Glutes, Lats etc, making this a HIP dominant exercise 💯 (video 1)
.
❌ If we Squat into this movement, we defeat the purpose of calling it a Deadlift, it's like saying you drive a Jaguar but you really have a Commodore 🤦🏽‍♂️ Squatting the movement causes this to be a KNEE dominant exercise, 💭 recruiting the Quads (video 2)
.
🔥So deadlift your deadlift! Look for ✔Vertical shin, ✔Hips higher than knees, ✔Neutral spine
•
•
•
•
#fitness #tristanleepersonaltraining #training #lift #snapfitnessormeau #weights #gym #bodybuilding #health #workout #strength #glutes #deadlift #trapbardeadlift #deadlifts
  • ✅Trap bar Deadlift✅
    TAG👇🏽 your deadlift mate!
    .
    Here I have @ianpackman showing the difference between SQUATTING the Deadlift, & actually DEADLIFTING the Deadlift🤔
    .
    ➡️ Now the purpose of the Deadlift/Hinge pattern is to recruit the Posterior chain muscles (back side of the body), think 💭 Hamstrings, Glutes, Lats etc, making this a HIP dominant exercise 💯 (video 1)
    .
    ❌ If we Squat into this movement, we defeat the purpose of calling it a Deadlift, it's like saying you drive a Jaguar but you really have a Commodore 🤦🏽‍♂️ Squatting the movement causes this to be a KNEE dominant exercise, 💭 recruiting the Quads (video 2)
    .
    🔥So deadlift your deadlift! Look for ✔Vertical shin, ✔Hips higher than knees, ✔Neutral spine




    #fitness #tristanleepersonaltraining #training #lift #snapfitnessormeau #weights #gym #bodybuilding #health #workout #strength #glutes #deadlift #trapbardeadlift #deadlifts
  • 24 0 21 October, 2019
  • 355 for 4x4 on the low handles of the trap bar.
  • 355 for 4x4 on the low handles of the trap bar.
  • 154 2 21 October, 2019