Back · Lower back · Barbell
Trap Bar Deadlift
The trap bar deadlift is a deadlift with a hexagonal bar you stand inside, holding handles at your sides. The weight stays in line with the body, so it is easier to learn than the straight-bar deadlift, spares the lower back and brings in more of the quads.
How to
Barbell- 1 Stand inside the bar, grip the handles at your sides.
- 2 Brace and push the floor away, chest up.
- 3 Stand tall, then lower along the same path.
Tips
- Stand in the centre of the bar so it does not tip forward or back.
- The load sits in line with the body, so the lower back works less than in a straight-bar deadlift.
- High handles shorten the pull; use the low side to match a floor deadlift.
Common mistakes
- Squatting it down with the hips too low.
- Letting the shoulders round forward at the start.
- Comparing its weights with the straight-bar deadlift.
Muscles worked
Main
- Glutes
- Quads
- Hamstrings
Also working
- Lower back
- Traps and upper back
- Forearms and grip
Breathing and bracing
Take a big breath and brace before each rep, breathe out at the top, and brace again before lowering.
Sets and reps
- Strength
- 3–5 sets of 3–6 reps, 3 min rest
- Muscle size
- 3–4 sets of 6–10 reps, 2–3 min rest
- Getting started
- A good first deadlift: start at or below body weight and add 5 kg a session
Setup
- 1 Stand in the centre of the bar, feet hip-width.
- 2 Squat down with the hips a little higher than in a squat and grip the middle of the handles.
- 3 Lift the chest, flatten the back and look ahead.
- 4 Pull the slack out and brace.
Technique in detail
- Push the floor away and stand up in one motion.
- Keep the arms straight and the shoulders over or slightly in front of the handles.
- Finish tall with the hips and knees straight.
- Lower by bending the hips and knees together, back flat.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Trap bar or straight bar?
The trap bar is easier on the lower back and simpler to learn; the straight bar is the standard competition lift. Both build strength well.
High or low handles?
Low handles give the full range of a floor deadlift; high handles shorten it and suit tall lifters and beginners.
Why can I lift more with the trap bar?
The load sits in line with the body and the quads help more, so most people lift 5–15% more than with a straight bar.
Log it in Volu(me)
Add Trap Bar Deadlift to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.