Weight Training

Trap Bar Deadlift exercise

A deadlift variation using a hexagonal (trap) bar that allows for a more upright torso position and neutral grip, reducing lower back strain and emphasizing the quads, glutes, and traps.

Trap Bar Deadlift exercise demonstration

How to perform Trap Bar Deadlift

  1. Stand centered inside the trap bar with feet shoulder-width apart.
  2. Bend at the hips and knees to grip the handles with a neutral grip.
  3. Keep your chest up, back flat, and core tight.
  4. Drive through your heels to lift the bar by extending hips and knees.
  5. Stand tall at the top with shoulders back and hips locked out.
  6. Lower the bar by hinging at the hips and bending your knees with control.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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