Trap Bar Deadlift
A deadlift inside a hexagonal bar with neutral-grip handles. The centered load and more upright torso make it easier on the lower back and simple to learn.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Step inside the trap bar with feet hip-width apart.
- Hinge down and grip the handles at your sides with a neutral spine.
- Brace the core and pull the slack out of the bar.
- Drive through the whole foot and extend the hips and knees together.
- Stand tall with the glutes squeezed and shoulders over the hips.
- Push the hips back and lower the bar under control to the floor.
Watch for
- Hips shooting up first out of the bottom.
- Rounding the lower back.
- Leaning back at lockout.
Breathing
Inhale and brace before the pull, exhale at the top or after lowering.
Tip
The neutral grip and centered load make this the easiest deadlift variation to learn.
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