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Trainer Tip of the Week: Trap Bar Deadlifts with Jessica Okimura

Jessica Okimura, originally hailing from the sunny shores of Honolulu, Hawaii, and now a proud resident of Austin, has been in the world of competitive lifting for over 12 years. She is coming off of a recent overall win at the Pioneer Powerlifting Open. With a rich background in running, wrestling, powerlifting, and even marathons, she's your go-to person when it comes to blending strength and endurance.

Today, she is going to introduce us to a fantastic exercise that bridges strength and functionality: The Trap Bar Deadlift.

What is the Trap Bar Deadlift?

The Trap Bar Deadlift is a powerful exercise that puts the focus on your lower body, specifically engaging your glutes and quads. If you have ever experienced lower back pain with conventional deadlifts, this is a great alternative. But don't be mistaken; it's also perfect for anyone aiming to get stronger in the lower body.

Here's how to perform this exercise, as explained by Jessica:

Positioning: Stand inside the trap or hex bar with your feet shoulder-width apart.

Grip: Hold the handles with a neutral and even grip. Your hands should be directly under your shoulders.

Preparation: Drop your hips into position, engaging your glutes and quads. Engage your core, and remember to keep your spine straight throughout the movement.

Execution: Rather than thinking about pulling the weight off the floor with your arms, envision pushing against the floor with your feet. This mental shift ensures a more balanced use of your muscles. Hold the bar until you're standing straight up, fully extending your hips and knees.

Return: Lower the bar by reversing the motion, maintaining control and alignment as you return to the starting position.

Trap Bar Deadlift Anatomy


  • Less Lumbar Flexion: The trap bar design allows for less flexion of the lower lumbar spine, making it a safer alternative for those with back concerns.

  • Engages Lower Body Muscles: Excellent for targeting the glutes, hamstrings, and quads.

  • Versatility: Suitable for those looking to build muscle, add strength, burn fat, or improve functionality.

Jessica Okimura Deadlift Specialist

Want to give the Trap Bar Deadlift a try? Don't miss the opportunity to train with this NASM Certified Personal Trainer who who also has her Precision Nutrition Level 1 certification and can help you with more than just lifting weights. With her as your trainer she'll be there to support you every step of the way. Training with her is all about embracing the journey and finding joy in your achievements.

Ready to Start Your Fitness Journey?

Your path to a fitter, stronger, and healthier life begins with our Transformation Session. This isn't just another workout; it's a life-changing experience tailored to YOU. During this free session, our expert trainers will sit down with you for a one-on-one consultation to understand your unique goals and challenges. Following a personalized workout that'll give you a taste of success, we'll create a professional plan designed specifically to take you where you want to be.

Don't wait to become the best version of yourself. Click below to schedule your free Transformation Session, and take the first bold step towards achieving your fitness dreams!

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