Trap bar deadlift
Glutes, hamstrings, quads and back — the whole back of the body.
- You need
- A trap (hex) bar and plates. A barbell deadlift is the alternative if the gym has no trap bar.
- Why it is in the plan
- The simplest way to lift heavy with the legs and hips. Heavy, low-rep lifting is one of the better-supported ways for endurance runners to improve running economy.
How to do it
- 1Stand in the middle of the bar, feet hip-width, and grip the handles.
- 2Hips back and down, chest up, back flat, shins roughly upright.
- 3Push the floor away and stand tall. The bar travels straight up.
- 4Lower it the same way, under control. Reset before each rep.
Easier
Use the raised handles, or less weight.
Harder
Add weight in small jumps. In the race-specific weeks keep it to 3–6 reps.
Common mistake
Rounding the back to reach the handles. Use the raised handles until you can reach them with a flat back.
Home version: Single-leg Romanian deadlift (no kit)
Used in: 20 km trail, 50 km ultra, 100–120 km ultra, Easy base, Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.