Trap Bar Deadlift

Technique

Stand inside a trap bar with feet hip-width apart, gripping the handles at your sides. Hinge down with hips low and back flat, keeping the bar level. Drive through your legs and extend your hips to stand up straight. The neutral grip and centered load reduce lower back strain compared to a standard barbell deadlift.

Steps

1. Stand inside a trap bar with feet hip-width apart, gripping the handles at your sides
2. Hinge down with hips low and back flat, keeping the bar level
3. Brace your core before initiating the pull
4. Drive through your legs and extend your hips to stand up straight
5. Lower the bar back down under control by hinging at the hips first

Common mistakes

• Letting the hips rise faster than the chest, turning the pull into a stiff-leg motion
• Rounding the lower back while setting up the low hip position
• Standing too far forward or back in the frame instead of centered

Variations

• Trap bar deadlift from a slight deficit for more range of motion
• High-handle trap bar deadlift for a more upright torso and less hip hinge
• Trap bar deadlift for max reps at moderate load as a conditioning finisher

FAQ