Strength Training · Bodybuilding · Powerlifting · Functional Fitness
Trap Bar Deadlift
The trap bar deadlift is a floor-to-standing lift performed inside a hexagonal bar with handles at your sides. It builds leg and hip strength with a balanced, neutral grip.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand inside the bar with your feet hip-width apart and your midfeet aligned with the handles.
- Lower yourself toward the handles by bending at your hips and knees.
- Grasp the centers of the handles with your palms facing inward.
- Lift the bar by pushing through the floor, straightening your hips and knees together.
- Finish upright with your arms straight and the handles beside your thighs.
- Lower the bar to the floor under control by bending at your hips and knees.
- Let the plates settle fully before your next repetition.
Form cues
- Brace your belly before each pull.
- Keep your whole foot planted.
- Maintain your back’s natural curve.
- Keep your neck aligned with your torso.
Common mistakes
- Hips shooting up firstUse a lighter load so your chest and hips rise at the same rate.
- Leaning back at the topStop when you are standing tall rather than pushing your hips forward past your shoulders.
- Jerking the bar off the floorBuild tension against the handles before smoothly increasing your push into the floor.
- Tilting the frameAdjust your hand positions so both sides of the bar stay level throughout the lift.
Safety
Heavy loads or fatigue can strain your lower back if your trunk position changes during the pull. Losing your grip can drop the loaded frame near your feet.
- Load both sides evenly and secure the plates with collars.
- Use a clear, level lifting surface with enough room for the entire frame.
- Increase weight gradually after controlled warm-up sets.
- End the set if your grip starts slipping or you cannot maintain your position.
If reaching the handles causes back, hip, or knee pain, use raised handles or a lighter version and seek guidance from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Trap Barbell
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3
- Target
- 5–8 reps
- Rest
- 3 min
Choose a weight that leaves you able to perform about two more controlled repetitions.