Deadlifts involve pulling a motionless bar, hence the word "dead" in the name—as in "dead weight." the deadlift occurs within a partial bend of the hips and knees that almost resembles a "quarter squat" position.

You should feel tension in these areas as you maintain a tight grip on the bar and keep your chest up throughout the lift. Not feeling the deadlift in your upper back or traps could indicate that you're not engaging these muscles effectively.

When performing deadlifts, engaging your upper back and traps is crucial to ensure proper form and maximize the benefits of the exercise. Feeling tension in these areas and maintaining a tight grip on the bar while keeping your chest up throughout the lift are crucial elements to focus on.

Engaging your upper back and traps during deadlifts serves several vital purposes. First, it helps stabilize your spine and maintain a neutral position, reducing injury risk. Second, by actively engaging these muscles, you create a solid foundation for the lift and ensure that the load is distributed evenly.

Additionally, engaging your upper back and traps allows you to generate more power and strength during the lift. These muscles play a crucial role in the pulling motion, helping to initiate and control the movement. By actively contracting and engaging these muscles, This knowledge empowers you to make the most of your workout and understand the science behind it, making you feel more informed and knowledgeable.

Remember, not feeling the deadlift in your upper back or traps could indicate that you're not effectively engaging these muscles. Focusing on proper technique and form is essential to target the intended muscle groups. If you're struggling to feel the tension in these areas, consider the following tips:

  • Retract your shoulder blades before initiating the lift, Which will help activate your upper back and traps.
  • Imagine squeezing a pencil between your shoulder blades throughout the lift. This visualization can help you maintain tension in the target muscles.
  • Experiment with different grip variations, such as a mixed or hook grip, to find the grip that allows you to engage your upper back and traps most effectively.
  • • Include accessory exercises targeting the upper back and traps, such as bent-over rows, face pulls, or shrugs, in your training routine.

You are doing a deadlift wrong if your shins resemble hamburger meat and the barbell hits your knees. Ensure the bar follows a straight path as you lift it during the deadlift. When the bar reaches your kneecaps, drive your hips forward.

Remember, mastering the technique of engaging your upper back and traps during deadlifts is not just about getting the most out of your workout and minimizing the risk of injury. It's about empowering yourself with the knowledge and skill to effectively engage these muscles, enhancing your overall strength and performance. So, be sure to focus on these muscles during your training sessions. With practice and attention to detail, you can effectively engage these muscles and experience the full benefits of the deadlift exercise, feeling inspired and motivated by your progress.


Disclaimer: Your safety is our utmost priority. Please see a doctor to determine your abilities or physical condition before implementing this or any of our exercises. The exercise practices shown in our video are personal and do not constitute professional or medical advice. You are entirely responsible for your actions and your health. We care about your well-being and want to ensure you're taking the necessary precautions.

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