Deadlift (Trap Bar)

How to do it

1. Stand inside the bar with your feet about hip width and in line with the handles.
2. Bend your knees and hips and take the handles with straight arms, shoulders over the handles.
3. Brace and push the floor away.
4. Keep your hips from rising faster than your shoulders.
5. Stand fully tall, then lower the bar under control.

Key cues

• Feet in line with the handles
• Arms straight
• Shoulders over the handles
• Push the floor away
• Stand tall without leaning back

Common mistakes

• Bending the elbows
• Hips shooting up first
• Leaning back at lockout
• Handles set at the wrong height for your frame

Muscles worked

Primary

Quads, glutes, lower back and hamstrings

Secondary

Upper back and traps

Equipment

Trap bar.

Variations

• Deadlift (Barbell)

  Barbell · Glutes, lower back · Hinge

• Deadlift (Dumbbell)

  Dumbbell · Glutes, lower back · Hinge

• Deadlift (Kettlebell)

  Kettlebell · Glutes · Hinge

• Deadlift (Smith Machine)

  Machine · Glutes, hamstrings · Hinge

References

1. StrengthLog: Trap Bar Deadlift
2. BarBend: Trap Bar Deadlift
3. Swinton et al. 2011: Straight and hexagonal barbell deadlifts