Glutes, Hamstrings
Trap Bar, Chains
Advanced
Hinge
Quads, Lower Back, Trapezius
The trap bar deadlift against chains builds explosive power and strength. The chains add variable resistance that gets harder as you lift higher.
1. Load chains onto the trap bar and step inside the hex shape. 2. Squat down and grip the handles with arms straight and chest up. 3. Drive through your heels and squeeze glutes to lift the trap bar deadlift against chains. 4. Stand tall with shoulders back, then slowly lower back to starting position. 5. Keep the trap bar deadlift against chains movement smooth and controlled throughout.
• Keep your back straight and core tight during the trap bar deadlift against chains • Drive through your heels, not your toes • Keep the bar close to your body throughout the lift • Don't rush the trap bar deadlift against chains - control the weight
• Rounding the back during the trap bar deadlift against chains lift • Using arms to pull instead of driving with legs and glutes • Not controlling the trap bar deadlift against chains on the way down
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your glutes and hamstrings 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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