Trap Bar Deadlift tutorial
The trap bar deadlift is a deadlift variation where you stand inside a hexagonal bar so the weight stays closer to your body. It puts less stress on the lower back while strengthening the back, glutes and legs.
How to perform
- Stand inside the bar with feet hip-width apart, centered between the handles.
- Push your hips back, bend your knees and grip the handles.
- Keep your chest up, back flat and shoulder blades slightly down.
- Drive through your feet to stand, raising hips and shoulders together.
- Stand fully upright at the top and squeeze your glutes.
- Lower the weight under control by pushing the hips back and bending the knees.
Breathing: Take a deep breath and brace before lifting, then exhale at the top.
Key tips
- Keep your core braced before the lift.
- Keep the weight close to your body.
- Start light and practice the movement pattern.
Common mistakes
- Rounding the back while lifting.
- Letting the hips shoot up before the shoulders.
- Leaning back excessively at the top.
Safety: If you have a history of back pain or disc problems, check with a professional first. Never lift with a rounded back.
BackPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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