Trap-bar Deadlift

Trap-bar Deadlift is a resistance exercise – strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Hamstring, Erector spinae, Trapezius, Forearms
Exercise type: Resistance exercise – strength

Exercise technique

Center yourself
Stand in the center of the trap bar with both feet equally positioned.
Handles
Use handles of the same height on both sides.
Grip
Bend your hips and knees and grasp the handles with neutral wrists.
Pretension
Keep your arms straight as you balance your shoulders above the handles.
Lift
Push against the floor and raise both sides of the bar together.
Top
Stand upright when your hips and knees have extended.
Lower
Return to the floor while keeping the handles centered relative to your feet.

Key technique points

Do not lean toward the front or rear of the bar.
Match handle heights on both sides.
Check that the plates are equal on both sides.
Do not let the frame strike your legs.
Do not shrug during the lift.
Reestablish balance after the bar touches the floor.

Common mistakes

Moving off center

The frame tilts to one side and changes your balance.

Using different handles

The right and left handle heights no longer match.

Pushing the bar forward

The frame approaches the legs and obstructs its path.

Lifting one side first

The load loses its level position.

Starting with a rounded back

The back angle changes to take the load instead of using the hips and knees.

Dropping the bar hard

This makes the start of the next repetition uncontrolled.

Frequently asked questions