Trap Bar Deadlift

How to Perform the Trap Bar Deadlift

1. Step inside the trap bar and stand with feet hip-width apart, centred between the handles.
2. Push your hips back and bend your knees to reach down and grip the handles at your sides.
3. Drop your hips until your thighs are roughly 45 degrees to the floor. Flatten your back and lift your chest.
4. Take a deep breath, brace your core, and drive through the floor with your entire foot to stand up.
5. Keep the handles level and your torso upright as you extend your hips and knees simultaneously.
6. Lock out at the top by squeezing your glutes and standing tall with shoulders back.
7. Lower the bar by pushing your hips back and bending your knees until the plates touch the ground.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Reduces lower back stress compared to conventional deadlifts
• ✓Places greater emphasis on the quadriceps for more balanced leg development
• ✓Neutral grip handles are easier on the shoulders and biceps
• ✓Allows most lifters to move heavier loads than a conventional deadlift

Pro Tips

• ●Use the high handles to reduce range of motion if mobility is a limitation.
• ●The trap bar deadlift is an excellent main lift for athletes who need to minimise spinal loading.
• ●Focus on pushing the floor away rather than pulling the bar up.

Recommended Sets & Reps

Training Guides

Articles featuring the trap bar deadlift in workout programs and training advice.