Movement overview

The Trap Bar Deadlift is a compound exercise targeting the lower body, particularly the quadriceps, hamstrings, glutes, and lower back. It utilizes a hexagonal barbell, allowing for a more upright torso position and reducing stress on the lower back compared to a conventional deadlift.

Step-by-step cues

1. Stand in the center of the trap bar with feet shoulder-width apart.
2. Bend at the hips and knees to grip the handles of the trap bar firmly.
3. Keep your chest up, shoulders back, and spine neutral.
4. Engage your core and push through your heels to lift the bar by extending your hips and knees.
5. Stand fully upright with your shoulders back and chest proud at the top of the movement.
6. Lower the bar back to the ground by bending at the hips and knees, maintaining a neutral spine throughout.

Technical tips

• Ensure your feet are positioned evenly in the center of the trap bar for balance.
• Focus on keeping your chest up and shoulders retracted to maintain a strong back position.
• Engage your core muscles throughout the lift to protect your lower back.
• Drive through your heels rather than your toes to maximize power and stability.
• Control the descent of the bar to prevent injury and maintain form.
• Practice with lighter weights to perfect form before increasing load.