← EXERCISE LIBRARYStrength
Trap Bar Deadlift
A deadlift with the load in line with the body, which shortens the lever on the lower back and lets more people pull heavy safely. A solid first heavy pull for sets of 3-6.
- 01Stand in the middle of the bar with the feet hip width.
- 02Hinge down and take both handles with the arms straight.
- 03Set the chest, brace the trunk, and take the slack out of the bar.
- 04Push the floor away and stand up, keeping the bar path vertical.
- 05Lock the hips out, then lower under control to the floor.
- 01Chest up, hips down before you pull.
- 02Stand up, do not lean back.
- 03Reset your brace every rep.
- 01Rounding the upper back at the start — the load transfers to the spine before the legs get a chance to work.
- 02Squatting the bar up with the hips too low — the quads get overloaded and the hinge pattern never develops.
- 03Dropping the bar from the top every rep — the eccentric is training too, and the noise hides sloppy positions.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.