Trap Bar Deadlift
- Intermediate
- Gym
The trap bar deadlift stands you inside the hexagonal frame with feet hip-width apart, hinging down to grip the handles at your sides while your back stays flat. Gripping at your sides keeps the torso more upright than a conventional deadlift, loading the quads, glutes, hamstrings and traps as a compound lift. Intermediate lifters use it for weight and reps in the gym, as a main lift or a finisher.
- Muscles
- Quads, Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Stand inside the trap bar, feet hip-width.
- Hinge down and grip the handles at your sides, back flat.
- Push the floor away and stand tall.
- Lock out with your glutes, then lower with control.
Form cues
- Brace your core before you break the floor.
- Keep your gaze fixed a few feet ahead.
- Drive through your whole foot, not your toes.
Common mistakes
- Lower back rounds as the bar leaves the floor. Set your back flat before you pull.
- Hips shoot up before the chest lifts. Lift your chest and hips at the same time.
- Lower back arches hard to finish the lockout. Finish the lockout by squeezing your glutes.
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