Trap Bar Deadlift
10 reps
Grip the handles, drive through your legs to stand tall, then lower the bar down.
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QUADS
Trap Bar Deadlift
The trap bar deadlift loads the lower body and posterior chain while placing you inside the bar with neutral-grip handles. That position puts less strain on the lower back and makes good form easier to hit than a conventional deadlift. It's one of the most accessible ways to train a heavy hinge.
How to do it
- 1
Stand in the center of the trap bar with feet shoulder-width apart, toes turned out slightly.
- 2
Hinge at the hips and bend your knees to drop down and reach the handles.
- 3
Grip the handles with palms facing in, chest up and arms straight.
- 4
Set a flat, rigid spine and brace before pulling shoulders back.
- 5
Drive through your legs to stand the bar straight up until you're fully upright.
- 6
Lower the bar back down along the same path under control.