Trap Bar Deadlift

Description

The trap bar deadlift (also called the hex bar deadlift) is a deadlift variation performed inside a hexagonal bar with handles at your sides rather than in front of you. The neutral hand position and centered load allow a more upright torso and a roughly 50/50 split between quad and posterior-chain work. It is widely considered the most beginner-friendly deadlift and the best choice for athletic carryover.

Muscle Group

Glutes, Hamstrings, Hips, Quadriceps

Equipment Required

Trap Bar

Trap Bar Deadlift Instructions

Step inside the trap bar and stand with feet hip-width apart, centered between the handles.
Hinge at the hips and bend your knees to grip the handles. Use a neutral grip (palms facing your body).
Most trap bars have a high-handle and low-handle position. High handles reduce range of motion and are easier on lower back; low handles add range and challenge.
Lift your chest, pull your shoulders down and back, and brace your core hard. Take a deep breath in.
Drive your feet through the floor and stand up, keeping the bar in line with your body and your back flat throughout.
Lock out by standing tall with hips and knees fully extended. Squeeze your glutes — do not lean back.
Reverse the movement by pushing your hips back first, then bending your knees once the bar passes them.
Lower the bar under control to the floor and reset before the next rep.