Booty Boost #3 – Trap Bar Deadlift

Everyone can use a little booty boost just before summer!   That’s why I created an 8-week Booty Boost Challenge!

Each week I’ll be posting a new glutes/leg exercise that I do with my clients and as part of my own bodybuilding/bikini competition fitness routine.

Eva Simon Photography

General notes:

Do 3 sets with 10-12 reps of each exercise, with a 45 second rest between each set.  The goal is to find the right weigh for your body.  If it feels like you can do another 5 reps, then the weight is too light.  If you can barely lift more than 6 reps, the weight is too heavy.  If you feel exhausted by the last rep but are able to complete all 10-12 reps, then you have the right weight!

You may note that in some of these videos I’m scowling; that’s because these exercises are tough!!!  Fitness is not always pretty 😉

Trap-bar Deadlift

The odd shaped thing I’m holding is a trap-bar and is also called a diamondbar and a hexbar.A normal deadlift is done with a straight bar starting on the ground. You pull your shoulders back, arch your back, keep your butt down, push through your heels, drag the bar along your shins and stand up, thrusting your hips forward. Translation: if your form isn’t perfect chances are you will hurt your back. (I speak from experience.)
With the trap-bar, you’re standing inside (rather than behind) the weight, which takes pressure off your spine. This allows you to both lift heavier and faster, making it one of my favorite go-to gym tools.

And remember, not all exercises are right for everyone.  You should always talk to your doctor first before doing any exercise program.  The exercises here are meant for information only.

Train With Me

If you are interested in signing up for my online personal training programs, click here to order now: SLI Method.  Local to Austin and want to train with me?  Email me at
Lisa 🙂
Lisa Traugott is a Mom’s Choice Award winning writer, fitness blogger, wife and mom of two….and Original Cast Member of AMERICAN GRIT, starring John Cena, on FOX!!! (c) 2012-2017 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.

Leave a Reply