Smart Workout Diary

Trap Bar Deadlift

A deadlift performed standing inside a trap bar, holding the side handles with a neutral grip to lift the weight from the floor.

Demonstration

Trap Bar Deadlift — demonstration 1
Trap Bar Deadlift — demonstration 2

Instructions

  1. Stand inside the trap bar with feet about hip-width apart. Bend your hips and knees and grasp the handles beside you with palms facing inward.
  2. Brace your torso and push through the floor to stand up, extending your hips and knees together while keeping your arms straight.
  3. Finish standing tall without leaning backward, then bend your hips and knees to lower the bar to the floor under control.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings, Lower Back, Forearms
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell, Other
Difficulty
Intermediate

Technique tips

  1. Keep the bar level, your spine in a controlled neutral position, and both feet firmly planted.
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