Trap Bar Deadlift

You stand inside the bar: less lower-back stress and more quads than conventional. An excellent gateway to deadlifting.

• Compound
• Barbell
• Intermediate

How to do it

• Stand in the middle of the bar, neutral grip
• Neutral back, push the floor away with your feet
• Extend your hips and knees together

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: Drive up explosively, lower for 2 s under control

Common mistakes

• Rounding your back
• Letting your hips rise before your chest
• Pulling with your arms instead of pushing the floor away

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

• Conventional Deadlift
• Sumo Deadlift
• Barbell Back Squat