The trap bar deadlift (for Strength), also known as the hex bar deadlift, has been gaining popularity in gyms worldwide due to its unique design and numerous benefits. Unlike the traditional barbell deadlift, the trap bar deadlift allows lifters to engage their lower body muscles more effectively while reducing strain on the lower back. In this comprehensive guide, we’ll explore the trap bar deadlift in detail, covering its proper execution, common mistakes to avoid, variations, programming, and the muscles worked during the exercise.

Understanding the Trap Bar Deadlift

The trap bar deadlift, also known as the hex bar deadlift, is a variation of the traditional deadlift exercise. It involves using a specialized barbell called a trap bar or hex bar, which is shaped like a hexagon and allows the lifter to stand inside the bar’s center.

Here’s a breakdown of the trap bar deadlift and its benefits:

1. Setup: To perform a trap bar deadlift, stand in the center of the hexagonal bar with your feet shoulder-width apart. The bar should be at mid-shin level. Grip the handles of the trap bar firmly with a neutral grip (palms facing each other).

2. Body Positioning: Your hips should be higher than your knees, and your back should be in a neutral position (neither overly rounded nor excessively arched). Engage your core and maintain a straight line from your head to your tailbone.

3. Lifting: To lift the bar, push through your heels, extend your hips, and stand up straight. Keep the bar close to your body throughout the movement to maintain proper form.

4. Lowering: Lower the bar back down in a controlled manner, bending at your hips and knees while keeping your back straight. The bar should touch the ground between each repetition.

Benefits of Trap Bar Deadlift:

1. Reduced stress on the lower back: The trap bar deadlift typically allows for a more upright torso position compared to the conventional deadlift, which can reduce stress on the lower back and make it a safer option for some individuals.

2. Increased quadriceps activation: Due to the more upright position, the trap bar deadlift places greater emphasis on the quadriceps muscles of the thighs compared to the conventional deadlift.

3. Less technical complexity: The trap bar deadlift may be easier to learn and execute correctly for some people, as the bar’s design and body positioning can make it more user-friendly.

4. Engages multiple muscle groups: Like the conventional deadlift, the trap bar deadlift is a compound exercise that targets various muscle groups, including the glutes, hamstrings, quadriceps, lower back, and core.

5. Versatility: The trap bar can be used for other exercises, such as shrugs and farmer’s walks, which adds versatility to your strength training routine.

However, it’s important to note that while the trap bar deadlift has its advantages, it doesn’t replace the conventional deadlift entirely. Both exercises offer unique benefits, and it’s often beneficial to include both in your training program for a well-rounded approach to strength and muscle development.

As with any exercise, proper form and technique are crucial to prevent injury and maximize results. If you’re new to deadlifting or unsure about the correct form, it’s a good idea to seek guidance from a qualified fitness professional.

How to Perform the Trap Bar Deadlift

Performing the trap bar deadlift requires proper form and technique to ensure safety and effectiveness. Here’s a step-by-step guide to performing the trap bar deadlift correctly:

Equipment Needed: Trap bar (hex bar), weight plates

1. Setup:

• Position the trap bar on the ground, ensuring it is level and stable.
• Stand in the center of the trap bar with your feet shoulder-width apart.
• The bar should be at mid-shin level. Adjust the height of the bar if needed by using appropriate weight plates.

2. Grip:

• Bend at your hips and knees to reach down and grip the handles of the trap bar with a firm grip.
• Use a neutral grip (palms facing each other) to avoid excessive strain on your wrists.

3. Body Positioning:

• Hips: Set your hips higher than your knees in the starting position.
• Back: Maintain a neutral spine throughout the movement. Avoid rounding or arching your back.
• Core: Engage your core muscles to stabilize your spine.

4. Lifting:

• Take a deep breath, brace your core, and lift the trap bar by pushing through your heels.
• As you lift, keep the bar close to your body to maintain proper form and prevent excessive stress on your lower back.

5. Stand Tall:

• Fully extend your hips and stand up straight at the top of the movement. Your shoulders should be back, and your chest should be proud.

6. Lowering:

• To lower the trap bar back to the ground, push your hips back first, and then bend your knees.
• Lower the bar in a controlled manner, keeping it close to your body as you descend.

7. Repeat:

• Perform the desired number of repetitions. Start with a weight that allows you to maintain proper form, and gradually increase the weight as you become more comfortable with the movement.

Tips for Proper Form:

• Keep your gaze forward or slightly upward to maintain a neutral neck position.
• Avoid lifting the trap bar with a rounded back or using your lower back excessively. The power should come from your hips and legs.
• Do not jerk the weight up or drop it back down. The movement should be smooth and controlled throughout.
• Engage your lats (the muscles in your upper back) to help stabilize the weight during the lift.
• Keep your feet flat on the ground throughout the lift to ensure stability.

Safety Considerations:

• If you have any pre-existing back or joint issues, consult with a healthcare professional before attempting the trap bar deadlift or any other exercise.
• Use weightlifting belts and other supportive gear if necessary, especially when lifting heavy weights.
• Always warm up properly before attempting heavy lifts.
• If you’re a beginner, consider working with a qualified fitness professional to learn the trap bar deadlift and other exercises correctly.

Remember, proper form is essential to get the most out of the trap bar deadlift while minimizing the risk of injury. As you become more proficient with the movement, you can gradually increase the weight to challenge yourself and continue making progress in your strength training routine.

Common Mistakes to Avoid in the Trap Bar Deadlift

Performing the trap bar deadlift with improper form can increase the risk of injury and reduce its effectiveness as an exercise. To get the most out of this lift and ensure your safety, avoid the following common mistakes:

1. Rounding the Back:

One of the most critical errors to avoid is rounding your back during the lift. This places excessive stress on the spine and increases the risk of injury, particularly to the lower back. Keep your back straight and maintain a neutral spine throughout the movement.

2. Using Too Much Weight:

Don’t let your ego dictate the weight you lift. Using too much weight can compromise your form and lead to injury. Start with a manageable weight that allows you to maintain proper form, and gradually increase the weight as you become more proficient.

3. Lifting with the Arms:

The trap bar deadlift is primarily a lower body exercise, and the power should come from your hips and legs, not your arms. Avoid lifting the bar with your arms, and instead, focus on driving through your heels and using your lower body muscles to lift the weight.

4. Neglecting the Core:

Failing to engage your core muscles can lead to instability and compromise your form. Before lifting, brace your core by taking a deep breath and tightening your abdominal muscles to provide stability throughout the movement.

5. Not Fully Extending at the Top:

Some lifters may stop the lift prematurely without fully extending their hips at the top. Ensure that you stand up straight at the completion of the lift, with your hips fully extended, and shoulders back.

6. Letting the Bar Drift Away from the Body:

Keep the trap bar close to your body throughout the entire lift. Allowing the bar to drift away from your body can lead to a less efficient movement pattern and increase the risk of injury.

7. Lifting Too Fast:

Jerking or lifting too fast can compromise your form and increase the risk of injury. Perform the trap bar deadlift in a controlled manner, with a smooth and steady movement pattern.

8. Incorrect Foot Positioning:

Make sure your feet are shoulder-width apart and your toes are pointed slightly outward. Avoid having your feet too narrow or too wide, as it can affect your stability and balance during the lift.

9. Lack of Warm-up:

Skipping a proper warm-up can increase the risk of injury. Always warm up before attempting heavy lifts to prepare your muscles and joints for the workload.

10. Ignoring Pain or Discomfort:

If you experience pain or discomfort during the trap bar deadlift, stop immediately and assess your form. Continuing to lift through pain can worsen an injury or lead to new ones.

To ensure you’re performing the trap bar deadlift correctly, consider working with a qualified fitness professional, especially if you’re new to the exercise. They can provide personalized guidance, correct your form, and help you progress safely and effectively. Remember, quality of movement is more important than the amount of weight lifted, so prioritize proper form and technique in all your strength training exercises.

Progression Strategies for the Trap Bar Deadlift

Progression is essential in strength training to continue making gains and improving performance. Here are some effective progression strategies for the trap bar deadlift:

1. Incremental Weight Increases:

The most straightforward progression method is to gradually increase the weight lifted in each training session. Start with a weight that allows you to perform the exercise with proper form and complete the desired number of repetitions. As you become more comfortable and stronger, add small increments of weight (e.g., 2.5 to 5 pounds) to challenge your muscles further.

2. Sets and Repetitions:

Adjust the number of sets and repetitions to vary the intensity of your trap bar deadlift workouts. For strength gains, perform lower repetitions with higher weight (e.g., 3-5 sets of 3-5 reps). For muscle hypertrophy (size gains), use moderate weight and higher repetitions (e.g., 3-4 sets of 8-12 reps).

3. Progressive Overload:

Focus on progressive overload, which means continually pushing your muscles beyond their previous limits. This can be achieved by either increasing the weight lifted, increasing the number of repetitions, or adding more sets over time.

4. Varying Tempo:

Manipulating the tempo of the trap bar deadlift can add a different challenge to your muscles. Try performing slow eccentric (lowering) phases or explosive concentric (lifting) phases to enhance muscle recruitment and stimulate growth.

5. Pause Reps:

Incorporate pause reps into your trap bar deadlift routine. Pause for a few seconds at the midpoint of the lift or just before lowering the bar. This helps strengthen your sticking points and improves overall lift control.

6. Isometric Holds:

During the trap bar deadlift, hold the top position (fully extended hips) or the mid-point (knee-level) isometrically for a few seconds. Isometric holds build strength and stability in specific joint angles.

7. Frequency:

Depending on your training goals and experience level, consider adjusting the frequency of trap bar deadlift sessions. Beginners may benefit from 1-2 sessions per week, while more experienced lifters might incorporate it into their program 2-3 times per week, with adequate rest days.

8. Assistance Exercises:

Include complementary exercises that target the muscles involved in the trap bar deadlift. Exercises like Romanian deadlifts, glute bridges, and kettlebell swings can help strengthen the posterior chain and improve your trap bar deadlift performance.

9. Deloading:

Occasionally, take a step back and reduce the weight lifted for a week (deload). Deloading helps your muscles and nervous system recover, preventing overtraining and reducing the risk of injury. After the deload week, you can resume your progression with renewed vigor.

10. Record and Track Progress:

Keep a training log to record your trap bar deadlift progress. Tracking your lifts, weights, sets, and reps helps you stay accountable and plan future progressions effectively.

Remember, proper form and technique always come first. Before focusing on increasing weight or intensity, ensure that your trap bar deadlift form is solid. If you’re unsure about progressing or designing a suitable program, consider working with a certified personal trainer who can create a tailored plan based on your individual goals and abilities.

Benefits of the TBD

The trap bar deadlift offers numerous benefits for strength training enthusiasts and athletes alike. Here are some of the key advantages of incorporating the trap bar deadlift into your fitness routine:

1. Lower Back Friendliness:

The trap bar deadlift generally places less stress on the lower back compared to the conventional barbell deadlift. The more upright torso position in the trap bar deadlift can be beneficial for individuals with lower back issues or those seeking a deadlift variation that is gentler on the spine.

2. Quad Dominant:

The trap bar deadlift places more emphasis on the quadriceps (front thigh muscles) compared to the conventional deadlift. This makes it an excellent option for individuals looking to target their quads more while still engaging other muscle groups.

3. Total Body Workout:

Like the conventional deadlift, the trap bar deadlift is a compound exercise that engages multiple muscle groups simultaneously. It targets the glutes, hamstrings, quadriceps, lower back, core, and upper body muscles, providing a comprehensive total body workout.

4. Improved Grip Strength:

The trap bar deadlift requires a strong grip to hold onto the handles of the bar. Regularly performing this exercise can help improve grip strength, which is beneficial for various activities and other weightlifting exercises.

5. Versatility:

The trap bar can be used for more than just deadlifts. It can also be employed for exercises such as farmer’s walks, shrugs, and lunges, adding versatility to your training routine.

6. Enhanced Athletic Performance:

The trap bar deadlift can contribute to improved overall athletic performance. It helps build strength, power, and explosiveness, which are essential for various sports and physical activities.

7. Easier to Learn:

Some individuals find the trap bar deadlift easier to learn and execute with proper form compared to the conventional deadlift. The design of the trap bar and the more upright torso position can make it more user-friendly, especially for beginners.

8. Injury Prevention:

When performed with proper form, the trap bar deadlift can help strengthen the muscles around the hips, knees, and lower back, reducing the risk of injuries in these areas.

9. Muscle Hypertrophy:

The trap bar deadlift can contribute to muscle hypertrophy (muscle growth) in various muscle groups targeted during the lift. This makes it an effective exercise for building muscle size and strength.

10. Functional Strength:

As a compound movement, the trap bar deadlift mimics real-life lifting and movement patterns, making it valuable for developing functional strength that translates to everyday activities.

It’s important to remember that while the trap bar deadlift offers many benefits, it’s not a replacement for other important exercises in a well-rounded strength training routine. It’s best to combine the trap bar deadlift with a variety of exercises that target different muscle groups and movement patterns to achieve a balanced and comprehensive fitness program. Always prioritize proper form, progressively challenge yourself, and consider working with a fitness professional to ensure you maximize the benefits of the trap bar deadlift while minimizing the risk of injury.

Muscles Targeted by the Trap Bar Deadlift

The trap bar deadlift is a compound exercise that targets multiple muscle groups throughout the body. Here are the primary muscles worked during the trap bar deadlift:

1. Quadriceps:

The quadriceps, a group of four muscles located on the front of the thigh, are heavily engaged during the trap bar deadlift. They work to extend the knee joint, allowing you to stand up from the lowered position.

2. Hamstrings:

The hamstrings, located on the back of the thigh, are active during the trap bar deadlift to help extend the hips and support the movement as you lift the weight.

3. Glutes:

The gluteal muscles, including the gluteus maximus, medius, and minimus, play a significant role in hip extension during the lift. They are responsible for driving your hips forward and straightening your body.

4. Erector Spinae:

The erector spinae muscles, which run along the length of your spine, contract isometrically to stabilize and support the spine during the lift. They help maintain a neutral back position and prevent rounding of the spine.

5. Trapezius:

The trapezius muscles, located in the upper back and neck, are activated to stabilize the shoulders and upper back during the lift.

6. Latissimus Dorsi:

The lats, located on the sides of your back, assist in stabilizing the shoulders and upper body during the lift.

7. Rhomboids:

The rhomboid muscles, located between the shoulder blades, are engaged to help stabilize the scapulae and upper back during the lift.

8. Core Muscles:

The core muscles, including the rectus abdominis, transverse abdominis, and obliques, play a crucial role in stabilizing the spine and preventing excessive arching or rounding of the back during the trap bar deadlift.

9. Forearms:

The muscles of the forearms work to maintain a secure grip on the trap bar handles throughout the lift.

10. Gastrocnemius and Soleus:

The calf muscles (gastrocnemius and soleus) help stabilize the ankle joint during the movement.

It’s important to note that while the trap bar deadlift targets these primary muscle groups, it also involves many synergistic and stabilizer muscles throughout the body. This comprehensive recruitment of muscles makes the trap bar deadlift an excellent exercise for overall strength development and functional fitness. Always perform the trap bar deadlift with proper form and technique to ensure you target the intended muscle groups effectively and reduce the risk of injury.

Programming the Trap Bar Deadlift

When programming the trap bar deadlift into your strength training routine, it’s essential to consider your training goals, experience level, and overall workout structure. Here are some guidelines for effectively programming the trap bar deadlift:

1. Frequency:

Depending on your overall training program and recovery capacity, you can include the trap bar deadlift once or twice a week. Beginners may start with one session per week and gradually increase to two as they become more proficient.

2. Sets and Repetitions:

The number of sets and repetitions can vary based on your goals:

• Strength: For strength gains, use lower repetitions and higher intensity. Aim for 3-5 sets of 3-6 reps, lifting heavy weights that challenge you.
• Hypertrophy: For muscle growth, work with moderate to heavy weights and higher repetitions. Aim for 3-4 sets of 8-12 reps.

3. Rest between Sets:

Allow adequate rest between sets to recover and perform each set with maximum effort. Rest for approximately 2-3 minutes between heavy sets and around 1-2 minutes between moderate-rep sets.

4. Warm-Up:

Prioritize a thorough warm-up before performing the trap bar deadlift. Start with 5-10 minutes of light cardio or dynamic movements to raise your heart rate and increase blood flow to your muscles. Follow this with specific warm-up sets using lighter weights to prepare your body for the working sets.

5. Progression:

As discussed earlier, employ progression strategies like incremental weight increases, variations in sets and repetitions, and incorporating pause reps or isometric holds. The aim is to continually challenge your muscles over time.

6. Supplementation:

Consider incorporating complementary exercises that target similar muscle groups and movement patterns. Exercises like Romanian deadlifts, glute bridges, and farmer’s walks can enhance the effects of the trap bar deadlift.

7. Balance with Other Exercises:

The trap bar deadlift is a compound movement that works multiple muscle groups. Ensure your overall training program includes a balanced mix of exercises that target different muscle groups and movement patterns.

8. Recovery and Deloading:

Allow sufficient time for recovery between trap bar deadlift sessions. Adequate rest and nutrition are vital for muscle repair and growth. Periodically, schedule deload weeks to give your body a break and prevent overtraining.

9. Proper Form:

Always prioritize proper form and technique during the trap bar deadlift. If you’re unsure about your form, seek guidance from a certified fitness professional.

10. Flexibility:

Be flexible with your programming based on your body’s response to training and any changing fitness goals. Adjust your training plan as needed to ensure continuous progress and avoid plateaus.

Remember, individual differences, such as training experience, age, and fitness level, can influence how your body responds to the trap bar deadlift and other exercises. Therefore, it’s essential to personalize your programming based on your unique needs and goals. If you’re new to strength training or unsure about designing a program, consider seeking assistance from a qualified fitness trainer or coach. They can help tailor a program specifically for you and guide you through proper training techniques for optimal results.

Trap Bar Deadlift Variations

The trap bar deadlift offers various variations that can be used to target specific muscle groups or add variety to your strength training routine. Here are some popular trap bar deadlift variations:

1. Conventional Trap Bar Deadlift:

The standard trap bar deadlift, as described earlier, with a neutral grip and the lifter standing inside the bar.

2. Sumo Trap Bar Deadlift:

In the sumo variation, the lifter adopts a wider stance, with toes pointed outward. This stance places more emphasis on the inner thighs and adductors.

3. Single-Leg Trap Bar Deadlift:

This variation involves lifting the trap bar while standing on one leg, with the other leg extended behind for balance. It challenges stability, core strength, and balance.

4. Deficit Trap Bar Deadlift:

In the deficit deadlift, the lifter stands on a platform or plates, creating a greater range of motion. This variation increases the difficulty and targets the muscles more effectively.

5. Rack Pulls with Trap Bar:

Rack pulls involve lifting the bar from an elevated position, usually set just below knee height. This variation emphasizes the upper portion of the deadlift movement and is useful for targeting the upper back and lockout strength.

6. Trap Bar Deadlift with Bands or Chains:

Adding resistance bands or chains to the trap bar increases the load as you lift. This accommodating resistance challenges your strength through different parts of the lift.

7. Trap Bar Farmer’s Walk:

In this variation, you stand inside the trap bar and walk with the loaded barbell for a certain distance. It’s an excellent exercise for grip strength, core stability, and overall conditioning.

8. Trap Bar Romanian Deadlift:

The Romanian deadlift (RDL) with the trap bar involves hinging at the hips and lowering the barbell while maintaining a slight knee bend. It places a greater emphasis on the posterior chain muscles, particularly the hamstrings and glutes.

9. Trap Bar Shrug:

The trap bar shrug targets the trapezius muscles, which are responsible for elevating the shoulders. It involves a standing position and lifting the loaded trap bar by shrugging your shoulders.

10. Trap Bar High Pull:

Similar to a power clean or clean pull, the trap bar high pull involves lifting the bar explosively from the ground to chest height, engaging the hip and leg muscles.

When incorporating trap bar deadlift variations into your routine, ensure that you maintain proper form and technique. Different variations may require slight adjustments to your stance, grip, or movement pattern. Additionally, choose variations that align with your fitness goals and address any specific weaknesses or areas of focus. As with any new exercise, start with lighter weights and gradually increase the load as you become comfortable and proficient with the movement. If you’re unsure about how to perform any specific variation or how to integrate them into your training program, consider seeking guidance from a qualified fitness professional.

FAQs 

Q1: Is the trap bar deadlift easier than the conventional deadlift?

A1: The trap bar deadlift is often considered to be more user-friendly for beginners or individuals with lower back concerns. Its design allows for a more upright torso position, which can reduce stress on the lower back. However, the ease of the lift can vary depending on individual factors, and some people may find the conventional deadlift easier or more comfortable.

Q2: Can the trap bar deadlift replace the conventional deadlift?

A2: While the trap bar deadlift offers several benefits and is a valuable exercise, it doesn’t replace the conventional deadlift entirely. Both exercises have unique muscle activation patterns and movement mechanics. It’s beneficial to include both variations in your training routine to target different muscle groups and movement patterns effectively.

Q3: Can I use the trap bar deadlift for building muscle mass?

A3: Yes, the trap bar deadlift can be an effective exercise for building muscle mass. It engages multiple muscle groups and allows you to lift heavy weights, making it beneficial for muscle hypertrophy (size gains). To optimize muscle growth, incorporate the trap bar deadlift into a well-rounded strength training program, focusing on progressive overload and proper nutrition.

Q4: Should I use lifting straps for the trap bar deadlift?

A4: The use of lifting straps is a personal choice and depends on your goals and grip strength. Lifting straps can help you maintain a secure grip on the trap bar, especially when performing heavy lifts or high-rep sets. However, relying solely on lifting straps may neglect grip strength development. It’s generally recommended to use lifting straps sparingly and work on improving your grip strength through regular trap bar deadlifts and grip-specific exercises.

Q5: Can the trap bar deadlift help with sports performance?

A5: Yes, the trap bar deadlift can enhance sports performance. It improves overall strength, power, and explosive capabilities, which are essential for many sports and athletic activities. Additionally, the trap bar deadlift targets the muscles used in various functional movements, making it valuable for sports-specific training.

Q6: Is the trap bar deadlift suitable for weight loss?

A6: The trap bar deadlift, like other strength training exercises, can contribute to weight loss when combined with a calorie-controlled diet and proper exercise regimen. Strength training helps build lean muscle mass, which can increase your basal metabolic rate, allowing you to burn more calories at rest. Additionally, strength training exercises like the trap bar deadlift promote overall health and fitness, which supports weight loss efforts.

Q7: Can the trap bar deadlift help with back pain?

A7: For some individuals, the trap bar deadlift may be a better option than the conventional deadlift if they experience lower back pain. The more upright torso position in the trap bar deadlift can reduce stress on the lower back. However, if you have existing back pain or medical concerns, it’s crucial to consult with a healthcare professional or qualified fitness trainer before incorporating the trap bar deadlift or any exercise into your routine. They can provide personalized advice based on your specific condition.

Q8: Is it necessary to use a trap bar for trap bar deadlifts, or can I use a regular barbell?

A8: The trap bar deadlift is specifically designed to be performed with a trap bar (hex bar). While you can perform deadlifts with a regular barbell, the movement mechanics and muscle activation patterns differ slightly between the two variations. The trap bar deadlift is a unique exercise that offers its own set of benefits, and using a trap bar is recommended for optimal performance and safety.

Remember that individual responses to exercise can vary, and it’s essential to listen to your body and progress at a pace that suits your fitness level and goals. If you have any specific concerns or questions about the trap bar deadlift or strength training in general, consult with a qualified fitness professional for personalized guidance.

The trap bar deadlift is a powerful exercise that can unlock significant lower body strength and size while minimizing strain on the back. Understanding its mechanics, executing it with proper form, and integrating it intelligently into a workout program can lead to remarkable results for lifters of all levels. With this comprehensive guide, readers will be equipped with the knowledge and confidence to make the most of the trap bar deadlift and elevate their strength training endeavors.

References;

1. Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T. (2002). An electromyographic analysis of the trap bar deadlift. The Journal of Strength & Conditioning Research, 16(4), 550-554.

2. Swinton, P. A., Stewart, A., Agouris, I., Keogh, J. W., & Lloyd, R. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. The Journal of Strength & Conditioning Research, 25(7), 2000-2009.

3. Swinton, P. A., Stewart, A., & Keogh, J. W. (2012). A biomechanical analysis of the hexagonal barbell deadlift and comparison with the conventional deadlift. Sports Biomechanics, 11(2), 285-295.

4. Camara, K. D., Coburn, J. W., Dunnick, D. D., Brown, L. E., Galpin, A. J., & Costa, P. B. (2016). An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells. The Journal of Strength & Conditioning Research, 30(5), 1183-1188.

5. Santana, J. C., Vera-Garcia, F. J., McGill, S. M. (2007). A kinetic and electromyographic comparison of the standing cable press and bench press. Journal of Strength and Conditioning Research, 21(4), 1271-7.

6. Featured Image@ Pexels, Freepik & Unsplash (com)

7. Featured Streaming @ Pexels, Freepik & Unsplash (com)

8. Featured Video @ Youtube (com)