Trap-bar deadlift
General guidance. This page has not been reviewed by a qualified professional yet.
Trap-bar deadlift. Brace your torso, push through your feet and straighten hips and knees. Return the load to the floor under control.
How to do this exercise: Trap-bar deadliftSetup · movement · load
- Set your position
For a straight bar stand with it over midfoot; for a trap bar stand inside the frame. Bend hips and knees and grip securely.
- Make the movement
Brace your torso, push through your feet and straighten hips and knees. Return the load to the floor under control.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not jerk the weight or lean back at the top. Learn the technique with a light load first.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Quadriceps, Glutes, Hamstrings
Supporting muscles
Lower back, Trapezius, Forearms
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- For a straight bar stand with it over midfoot; for a trap bar stand inside the frame. Bend hips and knees and grip securely.
- Brace your torso, push through your feet and straighten hips and knees. Return the load to the floor under control.
Common mistakes
- Do not jerk the weight or lean back at the top. Learn the technique with a light load first.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- Conventional deadlift – Harder option