{"id":9121,"date":"2022-05-12T19:05:44","date_gmt":"2022-05-12T19:05:44","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9121"},"modified":"2022-05-16T21:16:00","modified_gmt":"2022-05-16T21:16:00","slug":"an-awesome-trap-bar-exercise-i-bet-youve-never-tried","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/an-awesome-trap-bar-exercise-i-bet-youve-never-tried\/","title":{"rendered":"An Awesome Trap Bar Exercise I Bet You&#8217;ve Never Tried."},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here is an awesome trap bar exercise I\u2019m guessing you haven\u2019t tried. While this exercise does strengthen the hamstrings and glutes, I mostly consider this an exercise for the posterior core muscles.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kneeling Trap Bar Lifts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9wLjIjRXSTA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kneel on a thick pad, or yoga blocks. Make sure the surface is extremely stable. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your body should be centered inside the bar, and your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab onto the trap bar. Pull your body down to the bar, and take the slack out of the bar. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your arms\/weight should not travel ahead or behind your body. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now using your posterior chain and posterior core muscles, press your body away from the surface, and to the top position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform the lockout by squeezing your glutes and hamstrings, and extend your hips. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Return to the starting position by hinging\/pushing your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Exhale after you have pressed away from the surface and are approaching the top position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Here is an awesome trap bar exercise I\u2019m guessing you haven\u2019t tried. While this exercise does strengthen the hamstrings and glutes, I mostly consider this an exercise for the posterior core muscles. Coaching Tips: Kneel on a thick pad, or yoga blocks. Make sure the surface is extremely stable. Your body should be centered inside the bar, and your head, torso, and hips should be in a stacked position. Grab onto the trap bar. Pull your body down to the bar, and take the slack out of the bar. Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your arms\/weight should not travel ahead or behind your body. Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Now using your posterior chain and posterior core muscles, press your body away from the surface, and to the top position. Perform the lockout by squeezing your glutes and hamstrings, and extend your hips. Return to the starting position by hinging\/pushing your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Exhale after you have pressed away from the surface and are approaching the top position. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.<\/p>\n","protected":false},"author":1,"featured_media":9123,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,34,33,20],"tags":[932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,525,877,965,869,896,895,527,885,964,867,887,966,899,900,943,939,940,946,942,944,949,950,953,945,941,1536,1537,1535,484,1106,280,923,278,920,279,907,482,913,1502,481,921,859,183,874,881,271,860,173,880,872,516,237,884,876,396,1504,427,483,480,65,911,347,922,931,384,898,930,934,938,360,77,141,361,947,951,491,426,434,952,729,728,826,1508,827,1533,1534,726,727],"class_list":["post-9121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-runners","tag-best-glute-exercise","tag-best-glute-workout","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-posterior-chain-exercise","tag-best-posterior-chain-workout","tag-best-posterior-core-workout","tag-booty-building","tag-booty-exercise","tag-booty-exercises","tag-booty-strengthening","tag-booty-training","tag-booty-workout","tag-booty-workouts","tag-butt-building","tag-butt-exercise","tag-butt-exercises","tag-butt-strengthening","tag-butt-workout","tag-butt-workouts","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-eccentric-hamstring-exercises","tag-eccentric-training","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-hamstring-building","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-hex-bar","tag-hex-bar-deadlifts","tag-posterior-chain","tag-posterior-chain-workout","tag-posterior-core","tag-posterior-core-exercise","tag-posterior-core-workout","tag-trap-bar","tag-trap-bar-deadlifts","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>An Awesome Trap Bar Exercise I Bet You&#039;ve Never Tried. -<\/title>\n<meta name=\"description\" content=\"Here is an awesome trap bar exercise I\u2019m guessing you haven\u2019t tried. 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While this exercise does strengthen the hamstrings and glutes, I mostly consider this an exercise for the posterior core muscles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/an-awesome-trap-bar-exercise-i-bet-youve-never-tried\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-12T19:05:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-16T21:16:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_1081.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"837\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta 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