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Trap Bar Deadlift

A deadlift standing inside a hexagonal bar with handles at your sides. The handles let you stay more upright, which is easier on the lower back.

beginnertrap barplates

Trap Bar Deadlift, start position
START
Trap Bar Deadlift, end position
END
BEFORE YOU START2
  1. Load the bar on the floor with the same weight on each side.
  2. Start light and add weight only while your back stays flat.
HOW TO DO IT

Set up at the bar

  1. Step into the middle of the bar with your feet hip-width apart.
  2. Push your hips back and bend your knees to reach the handles.
  3. Grab the handles with your palms facing your legs.
  4. Lift your chest and flatten your back.
  5. Take a breath and tighten your stomach.

Check: Your back is flat, your arms are straight, your shoulders are slightly in front of the weight, and your chest is up.

Stand up

  1. Push the floor away with your legs and stand up, keeping the weight close to your body.
  2. Keep your hips and shoulders rising at the same speed.
  3. Finish standing tall with your hips forward and shoulders back. Do not lean back at the top.

Check: You are standing tall, arms straight, weight against your thighs, with your back flat and your shoulders back.

Lower under control

  1. Push your hips back first and let the weight slide down your thighs.
  2. Bend your knees once the weight passes them and set it on the floor.

Check: The weight is back on the floor and your back stayed flat the whole way down.

That is one rep. Let the weight settle on the floor and reset your back before the next one.

Breathe in and brace before you lift; breathe out as you stand up; lower under control for 2 to 3 seconds.

MUSCLES WORKED
Trap Bar Deadlift: muscles worked, front view
Trap Bar Deadlift: muscles worked, back view

lower backgluteshamstringsquads

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Rounding the lower back. The most common way to hurt your back. Fix: Lift your chest and push your hips back until your back is flat before you pull; lower the weight.
  • Hips shooting up first so the lift becomes a back lift. Fix: Drive with your legs and keep your chest up; hips and shoulders rise together.
  • Weight drifting away from the body. Fix: Keep it brushing your shins and thighs the whole way.
  • Leaning back at the top. Fix: Stand tall and stop; squeeze your buttocks instead of arching.
SAFETY3
  • Tighten your stomach before every rep.
  • If your back rounds, the weight is too heavy for today.
  • Ask a trainer to watch your first sets of any deadlift.
EQUIPMENT SETTINGS
  • trap bar · handles: high handles are easier; low handles are a longer pull
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: dumbbell deadlift

harder: barbell deadlift

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