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Hi, David Weck here. Today, I'm going to teach you a very special exercise called the WeckMethod Trapbar Deadlift. This deadlift is very different than conventional deadlifting, and we perform it this way for the maximum carry over to athletic movement. Better speed, power and agility on the ground.
So, two key aspects of this deadlift are the stance and the spine and shin angles. The stance is what we call the WeckMethod 45 stance, and I balance on the "green circles" on the diagram on the screen. My spine and shin angles are going to maintain congruency. Be even throughout the movement. So, it's based on the WeckMethod squat. I setup in the stance, balanced on the "green circles," knees are tracking wide, spine and shin angles are the same. So, it looks like this from the side: Watch my spine and shin angles. They're the same. I'm going to setup 'here.' I'm going to pull, and we like to drop the bar as opposed to lowering it eccentrically, because this gives us a better strength to weight ratio (because we're not looking to bulk up). If you're looking to bulk up, you lower the weight down eccentrically.
So, here's what it looks like: I setup in my 45 balanced position. I perform the squat pulling myself down with hip flexors. Everything in alignment, tensional balance through the body, and I'm harnessing the power in the haunch. That's the "glutes" and upper hamstrings. Balanced through the "green circles." So, my heels are not on the ground. It's very unconventional, but the results it produces for athleticism, movement skills are far superior. So, come down, get a nice even hold on the handles, and 'boom.' Very simple. I'm floating the foot, balancing everything through the "green circles" and you can drop the weight as we usually do, or go eccentric. Doesn't matter, depends on your objective.
Now, let me show you a rep from the side: I want you to really pay attention to my spine and shin angle on this repetition. I'm going to setup in the WeckMethod 45, balanced through the "green circles," knees are wide, and I want the spine and shine angles to be the same. So, I can even do a few squats at first to really set that. I can down in, spine and shins the same (centered handhold), and then I just come right up. And it feels easy once you have the balance point. You'll be surprised with how much weight you can lift with the WeckMethod Trapbar Deadlift. Our methodology doesn't work as well with the straight bar, but with the trapbar where you're centered, it's incredibly strong, and it's a unified movement. Because the heels are not driving into the ground, you've got an extra added suspension throughout the whole body. You learn how to leverage and really find your balance, connected to the power zone here through the balls of the feet. It makes you incredibly athletic and strong. So, start out with a very light weight to begin with. A weight that you could lift 25 times for example so you can really perfect the technique. Then, we like to lift heavy. Never more than 5 repetitions or 85% of your maximum. Only perform as many sets as you can pull as much, or stronger than before. Never pull to failure. You want to pull strong. You can add plyometrics after each set, then take a 5 minute recovery. We program in ropes and clubs for skill-based movements during our rest phase, and we pull again. The results that we achieve with this exercise are second to none in the WeckMethod Performance Training Center. Athletes run faster, jump higher, and have better agility on the ground, and this is one of our fundamental foundation exercises to make all that possible.
