My Favorite In-Season Training Exercise

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(3-5 Minute Read)

The two responses I hear most from coaches regarding In-Season training is “we just don’t have the time”  and “what exercises should we do?”  If you have read my post about how “In-Season Training Wins Championships” you will know that it only takes about half an hour to get a great in-season workout in.  In-season training is about getting in, hitting your needs and getting out.  The second question: “what exercises should we do” can sometimes vary depending on your goal and your team's overall level in the weight room.  

However, using my favorite exercise, the Trap-bar Deadlift, can both shorten your workout time and give you one exercise that will hit many needs while still increasing your overall strength and not negatively affecting your energy levels.  

I love the deadlift.  I was a competitive powerlifter in my 20s and hit the 700lb (and with no belt) mark more than once.  However, that was with a straight-bar (or olympic/power bar) and using the deadlift with those bars can be a bit questionable when working with high school and even college athletes.  I’ll discuss this more in length in a future podcast.  

I love the deadlift because it will hit your entire (well almost) body.  While many strength coaches program in tons of bench presses and other upper body push exercises, there is nothing that will make you stronger than targeting the upper/lower pull.  

If you have read our post on our Squat Progressions, you will remember that we use the Trap-Bar in our squat progressions for our Level 1 and 2 athletes.  It can not only strengthen your back but also your quads, glutes and hamstrings.  So without further ado:

Coach/Athlete… meet Trap-Bar (or Hex-Bar depending on who you ask)... Trap-Bar meet Coach/Athlete.  


What I love about the Trap-Bar:

  • Versatility

    • While performing the deadlift, you can use either high or low grips to completely change your exercise.  This is alway great for taller and shorter athletes to be on the same page.  

      • Tall athlete - use the low grips

      • Short athlete - use the high grips

    • You can use this in the off-season as two-hand and one-hand farmers walks, shoulder and chest presses.  And if need be, you can use it with the landmine attachments.  

  • It Hits Everything!

    • Using the trap-bar, you can perform a squat/deadlift that will hit your entire lower body and pretty much your entire (minus a few spots) upper body. 

  • Less Load on the Spine

    • Another reason I  love this bar is that it takes away from loading the spine (like a squat bar would.)  

  • Great for All Levels

    • No matter your level in the weight room, you can use this bar.  We use it with our Level 1 athletes all the way up to our Pro (Level 5) athletes.  

  • Price

    • Most trap-bars are under $200.  This compared to olympic and power bars that run anywhere from $200-$1000 can definitely be budget friendly.  

Action Item:

If you have a trap-bar already and don’t use it… start now!  If you have one and do use it, look at how you can increase your versatility with the bar.  And if you don’t have one, get one!