Trap Bar Deadlift
Trap Bar Deadlift is a resistance exercise – strength exercise involving Gluteus maximus, Quadriceps, Hamstring. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstring
- Secondary muscles
- Erector spinae, Trapezius, Forearms
- Exercise type
- Resistance exercise – strength
Exercise technique
- Load
Load both sides of the hex bar equally.
- Centered stance
Place your feet in the middle of the frame.
- Handles
Bend your knees and hips and take a neutral grip on both handles.
- Chest line
Keep your spine long and take up slack in the bar.
- Lift
Push through your soles and extend your knees and hips.
- Top
Stand upright without swinging the bar forward or back.
- Return
Bend your hips and knees to lower the frame under control.
Key technique points
- Do not mix different handle heights.
- Keep the frame centered around your feet.
- Avoid starting with a collapsed chest.
- Load both hands simultaneously.
- Do not add a shoulder pull at the top.
- Check your footing before the next repetition.
Common mistakes
One-sided pressure
The frame tilts as it rises.
Moving off center
The bar approaches the legs and balance changes.
Rounded back
Initial torso support is disrupted.
Arm curl
Elbow movement takes over part of the leg work.
Excessive backward finish
The lower back extends beyond upright standing.
Striking the floor
The descent is not controlled.
Frequently asked questions
Trap Bar Deadlift: why is “One-sided pressure” a mistake?
The frame tilts as it rises.
Trap Bar Deadlift: why is “Moving off center” a mistake?
The bar approaches the legs and balance changes.
Trap Bar Deadlift: why is “Rounded back” a mistake?
Initial torso support is disrupted.
Trap Bar Deadlift: why is “Arm curl” a mistake?
Elbow movement takes over part of the leg work.
Trap Bar Deadlift: why is “Excessive backward finish” a mistake?
The lower back extends beyond upright standing.
Trap Bar Deadlift: why is “Striking the floor” a mistake?
The descent is not controlled.
What should I focus on when doing Trap Bar Deadlift?
Do not mix different handle heights. Keep the frame centered around your feet. Avoid starting with a collapsed chest. Load both hands simultaneously. Do not add a shoulder pull at the top. Check your footing before the next repetition.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.