Trap Bar Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand directly in the center of the trap bar and grip the handles firmly in the middle.
• Lower the hips, keep the spine neutral, and position the shins nearly vertical.
• Drive the feet hard into the floor and stand up by extending the hips and knees simultaneously.
• Squeeze the glutes hard at the top of the movement without hyperextending the lower back.

Common mistakes

• Rounding the lower back during the setup or ascent, which increases spinal shear stress.
• Allowing the knees to collapse inward during the drive phase of the lift.
• Shooting the hips up too fast at the start, turning the movement into a stiff-legged pull.

Frequently asked questions

Should I use the high handles or the low handles of the trap bar?

High handles reduce the range of motion and are great for beginners, while low handles demand more knee flexion and quad work.

Is the trap bar deadlift safer for the lower back than a barbell deadlift?

Yes, because the load is centered directly inline with your body, reducing the shear forces on the lumbar spine.

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