In partnership with
STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Trap Bar Deadlift. Today we provide a bodyweight starting progression, a refinement of the main exercise, and the single-leg trap bar variation for advanced loading.
Replace 16 supplements in one daily drink.
David Beckham. Giannis Antetokounmpo. Aryna Sabalenka. Inter Miami CF. The world's best choose IM8 because performance starts with what you do every day.
Daily Ultimate Essentials and Longevity deliver a complete, clinically formulated system for energy, digestion, sleep, focus and healthy aging. In a 12-week randomized controlled trial, 95% felt a boost in daily energy, 85% felt less bloated with better digestion, 80% reported better sleep and 75% reported sharper focus and mental clarity.
IM8 is NSF Certified for Sport, tested against 280+ banned substances and recommended by 300+ clinicians. With 50 million servings sold across 46 countries, discover the IM8 routine trusted at the highest levels of sport—and built for everyday life. See the clinical results.
PROGRESSION 1: DUMBBELL SIDE-HOLD HIP HINGE (TRAP BAR APPROXIMATION)
Best for: People without access to a trap bar, or as the starting point for building the motor pattern before adding the bar.
How to do it:
Hold a dumbbell in each hand at the sides of the body — not in front as in the conventional Romanian deadlift
Hinge at the hips, sending them back, while the dumbbells lower along the outer thighs toward the floor
Maintain a flat back and a neutral spine throughout
The side-held position approximates the trap bar geometry and produces a similar reduction in lumbar moment arm compared to the front-held position
10 reps, 3 sets
PROGRESSION 2: TRAP BAR DEADLIFT (STANDARD)
Sunday’s featured exercise. The two technical points most critical for joint safety:
The high handles (available on most trap bars) allow a more upright torso position and are the appropriate starting point for adults over 60. Low handles increase hip flexion demand and are unnecessary until the pattern is fully established
The hips and shoulders must rise at the same rate during the pull — if the hips rise faster than the shoulders, the lower back takes over from the legs and glutes, which is both less effective and more stressful to the lumbar spine
3 to 5 sets of 5 to 8 reps at a weight that challenges the last two reps of each set
Afternoon energy. Minus the afternoon coffee.
Pique’s new X·E Fountain energy drink delivers clean, caffeine-free energy without the jitters, crash, or dehydration. Vitamin B Complex, magnesium, and electrolytes help support steady focus, while crisp cucumber-celery-lime makes every sip ridiculously refreshing.
PROGRESSION 3: SINGLE-LEG TRAP BAR DEADLIFT (ADVANCED)
Best for: People who perform the bilateral trap bar deadlift confidently and want to add unilateral hip hinge strength, balance, and the asymmetry-correction that single-leg work provides.
How to do it:
Stand inside the trap bar on one foot, the other foot raised slightly or resting lightly on the floor for balance only
Hinge at the hip of the standing leg, lowering the bar while keeping the spine flat
This is significantly more demanding than the bilateral version at any given weight
5 to 6 reps per side, 3 sets
Creatine and Training: The Protocol
For active adults combining creatine with resistance training:
Take 3 to 5 grams daily, consistently — consistency matters more than timing
Taking creatine with the post-training protein meal (Issue #48) maximizes both creatine uptake and muscle protein synthesis in a single window
Allow 3 to 4 weeks for full muscle creatine saturation before assessing changes in strength or recovery
There is no benefit to cycling on and off creatine — daily consistent use is the evidence-based protocol
COMING UP
Saturday closes out Issue #51 with the supplement quality toolkit and the creatine recommendation framework for adults over 60.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
