The trap bar squat

The trap bar squat combines the best elements of the squat and deadlift into one awesome exercise. The TBS will blow up your entire posterior chain by effectively targeting your hamstrings, glutes, spinal erectors, and traps. What makes it so effective? You’re engaging just about every muscle in your body (except maybe the pecs and triceps) which makes it awesome for total-body anabolism.

Because of the increased range of motion and the leverage, you’ll find the 8-10 rep range most effective. Use the most weight possible for at least 8 clean reps while controlling the eccentric portion of the lift. Here’s one of my favorite ways to program the TBS:

For this cycle, use loads (percentages) based off of your most recent 1RM of the conventional deadlift:

• Week One: 5 sets of 8 reps using 45% of 1RM

• Week Two: 5 sets of 8 reps using 50% of 1RM

• Week Three: 5 sets of 8 reps using 55% of 1RM

• Week Four: 3-5 sets of 8 reps using 60% of 1RM

• Week Five: 3-5 sets of 8 reps using 65% of 1RM

• Week Six: 3-5 sets of 8 reps using 70% of 1RM

NOTES: Aim to use a 2-3 second eccentric (negative) each rep. Rest 3-5 minutes between sets or until your heart rate settles. After this 6-week block, you’ll see some solid size and strength gains, and be better prepared to reach a new one-rep max deadlift.