{"id":7180,"date":"2026-10-12T21:25:44","date_gmt":"2026-10-12T19:25:44","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7180"},"modified":"2026-10-17T21:21:56","modified_gmt":"2026-10-17T19:21:56","slug":"trap-bar-ile-yerden-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/trap-bar-ile-yerden-kaldirma\/","title":{"rendered":"Trap bar deadlift"},"content":{"rendered":"

Trap bar deadlift hareketinde bar\u0131n \u00e7er\u00e7evesinin i\u00e7ine girer ve bacaklar\u0131n\u0131n yan\u0131ndaki tutacaklar\u0131 kavrars\u0131n. \u00c7er\u00e7eveyi kald\u0131rmak i\u00e7in kal\u00e7a ve dizlerini a\u00e7ar, ard\u0131ndan yeniden yere indirirsin. Kollar\u0131n d\u00fcz kal\u0131p ellerin a\u011f\u0131rl\u0131\u011f\u0131 tutarken uyluklar\u0131n, kal\u00e7an ve s\u0131rt\u0131n birlikte \u00e7al\u0131\u015f\u0131r.<\/p>\n

D\u00fcz barla deadliftten<\/a> farkl\u0131 olarak bar kaval kemiklerinin \u00f6n\u00fcnden ge\u00e7mez. Damb\u0131lla deadlift<\/a> de a\u011f\u0131rl\u0131klar\u0131 bacaklar\u0131n\u0131n yan\u0131nda tutman\u0131 sa\u011flar. Aya\u011fa kalkt\u0131ktan sonra y\u00fcr\u00fcmek, hareketi trap bar ile \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcne<\/a> d\u00f6n\u00fc\u015ft\u00fcr\u00fcr; bunun i\u00e7in bo\u015f bir y\u00fcr\u00fcy\u00fc\u015f g\u00fczerg\u00e2h\u0131 ve hareket ederken kontrol edebilece\u011fin bir y\u00fck gerekir.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Tutacak y\u00fcksekli\u011fi, ba\u015flamak i\u00e7in ne kadar al\u00e7alman gerekti\u011fini de\u011fi\u015ftirir. Kontroll\u00fc bir \u015fekilde ba\u015flayabilece\u011fin y\u00fcksekli\u011fi se\u00e7ebilirsin; kald\u0131rma ve indirme s\u0131ras\u0131 ayn\u0131 kal\u0131r.<\/p>\n

Bar\u0131 y\u00fcklemeden \u00f6nce tutacak y\u00fcksekli\u011fini se\u00e7. Baz\u0131 modellerde y\u00fckseltilmi\u015f ve al\u00e7ak tutacaklar bulunur; aralar\u0131nda ge\u00e7i\u015f yapmak i\u00e7in bar\u0131n ters \u00e7evrilmesi gerekir. Y\u00fckseltilmi\u015f tutacaklar uzanma mesafesini k\u0131salt\u0131r; al\u00e7ak tutacaklar daha a\u015fa\u011f\u0131dan ba\u015flaman\u0131 gerektirir. \u0130ki tarafta ayn\u0131 y\u00fcksekli\u011fi kullan, \u00e7er\u00e7eveyi e\u015fit y\u00fckle ve plakalar\u0131 bar kilitleriyle sabitle.<\/p>\n

Bar\u0131n ortas\u0131nda dur ve ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011fi ile omuz geni\u015fli\u011fi aras\u0131nda bir mesafede a\u00e7. S\u0131rt\u0131n\u0131 n\u00f6tr konumda tutarak kal\u00e7a ve dizlerini b\u00fck; avu\u00e7 i\u00e7lerin i\u00e7e bakacak \u015fekilde iki tutaca\u011f\u0131 kavra. Ellerinin tutacaklar \u00fczerinde e\u015fit konumland\u0131\u011f\u0131n\u0131 kontrol et. Ayaklar\u0131n\u0131n tamam\u0131n\u0131 yerde tut ve dizlerin ayak parmaklar\u0131n\u0131n y\u00f6n\u00fcn\u00fc izlesin.<\/p>\n

Kald\u0131rmadan \u00f6nce kar\u0131n kaslar\u0131n\u0131 s\u0131k ve s\u0131rt\u0131n\u0131 n\u00f6tr konumda tut. \u00c7er\u00e7eveyi yerden aniden \u00e7ekmek yerine, \u00f6nce kontroll\u00fc bir \u00e7eki\u015f kuvveti uygulayarak bardaki ve tutu\u015fundaki bo\u015flu\u011fu al. Kal\u00e7an ve omuzlar\u0131n birlikte y\u00fckselirken ayaklar\u0131nla zemini itip aya\u011fa kalk. Ba\u015f\u0131n\u0131 \u00fcst g\u00f6vdenle ayn\u0131 hizada tut; omuzlar\u0131n\u0131 silkmeden veya geriye yaslanmadan dik konumda bitir.<\/p>\n

Kal\u00e7a ve dizlerini b\u00fckerek indir. Bar\u0131n yere oturmas\u0131n\u0131 bekle ve tekrarlamadan \u00f6nce ba\u015flang\u0131\u00e7 konumunu kontrol et. Bar\u0131n bir ucu di\u011ferinden \u00f6nce kalk\u0131yorsa bar\u0131 yere indirip tutu\u015funu ayarla. Yana e\u011filen \u00e7er\u00e7eveyi bir dirse\u011fini b\u00fckerek dengelemeye \u00e7al\u0131\u015fma.<\/p>\n

On dokuz erkek powerlifting sporcusunun kat\u0131ld\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada, alt\u0131gen bar d\u00fcz bara g\u00f6re bel ve kal\u00e7ada daha d\u00fc\u015f\u00fck, dizlerde ise daha y\u00fcksek tepe eklem momentleri olu\u015fturmu\u015ftur. \u00c7al\u0131\u015fma yaralanmalar\u0131 de\u011fil mekani\u011fi \u00f6l\u00e7t\u00fc\u011f\u00fcnden bu bulgular her trap bar d\u00fczeninin daha g\u00fcvenli oldu\u011funu kan\u0131tlamaz.<\/span>[1]<\/sup><\/a><\/span><\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Trap Bar Deadlifts (How to)<\/div><\/div>
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