How to Do the Trap Bar Deadlift
The trap bar deadlift has you stand inside a hex-shaped bar and lift with a neutral grip, keeping the weight close to your center of mass. It is a good fit for beginners learning to hinge, and for lifters wanting heavy leg work with less strain on the lower back.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
- Lower Back
How to do the Trap Bar Deadlift
- 1
Stand in the middle of the trap bar with feet hip-width apart.
- 2
Hinge down and grip the handles with your arms straight.
- 3
Lift your chest and brace your abs, pulling your shoulders slightly back and down.
- 4
Push through the middle of your feet and stand up, driving your hips forward.
- 5
Lock out by squeezing your glutes without leaning back.
- 6
Push your hips back to lower the bar under control.
- 7
Set the bar down fully before starting the next rep.
Form cues to remember
- Push the floor away
- Chest up, shoulders back and down
- Keep your arms straight
- Squeeze glutes at the top
Trap Bar Deadlift video tutorial
Common mistakes
Rounding the back off the floor
Raise your chest and brace before pulling; use the high handles if you are not flexible.
Squatting the weight up with the hips low
Set your hips higher than a squat so your hips and knees extend together.
Leaning back at lockout
Stand tall and squeeze your glutes; do not push your hips forward past your feet.
Bouncing off the floor
Reset and brace each rep.
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 minutes rest |
|---|---|
| Muscle growth | 3–4 sets of 6–10 reps, 90–120 seconds rest |
| Conditioning | Use moderate loads for sets of 10–12 with controlled lowering |
Heavy deadlifts load your lower back and hips, so keep your spine neutral and avoid rounding. Start lighter if you are new to hinging.
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Trap Bar Deadlift FAQ
Trap bar deadlift vs conventional deadlift?
The trap bar keeps the weight beside you, so your torso is more upright and your quads work harder. Many lifters find it easier on the lower back.
Should I use the high or low handles on the trap bar deadlift?
The high handles shorten the range and suit people with limited mobility. Low handles increase the range and are closer to a conventional pull.
Is the trap bar deadlift a squat or a hinge?
It sits between the two, with more knee bend than a barbell deadlift. Your hips and knees both work, with more quad involvement.
