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Trap Bar Deadlift

A compound strength exercise using a trap bar that targets the posterior chain through a hip hinge movement pattern.

Exercise Overview

Category

General Resistance

Exercise Type

Strength

Difficulty Level

Intermediate

Technique

Stand in the center of the trap bar with feet shoulder-width apart. Bend at the hips and knees to grip the handles, then stand up by extending your hips and knees.

Starting Position

Stand in the center of the trap bar with feet shoulder-width apart, ready to grip the handles.

Finishing Position

Stand upright with the trap bar at thigh level, maintaining proper posture.

Form Cues

Keep chest up, push through heels, engage glutes, maintain form

Common Mistakes

Rounding back, not engaging glutes, poor grip, rushing movement

Progression Tips

Increase weight, add tempo variations, perform single-leg, try different grips

Regression Tips

Use lighter weight, focus on form, reduce range, practice movement

Safety Notes

Maintain proper form to avoid back injury. Keep core engaged throughout. Stop if you experience back pain.