The trap bar deadlift uses a hexagonal bar you stand inside: the weight sits at your centre, which is easier on your back than a conventional deadlift.
1Starting position2End position
Setup
Step into the centre of the bar, feet hip-width. Squat down and grab the side handles, back flat, eyes forward. Brace and pull the slack out.
Execution
Stand inside the trap bar, lower your hips, grab the handles, chest up, eyes forward.
Exhale and stand up, driving through your heels with a flat back.
Inhale and lower the bar to the floor under control.
Common mistakes
Dropping into a full squat and shoving your knees forward — hips sit a bit higher than a squat, shins nearly vertical.
Rounded back at the start — chest up, shoulder blades down.
Standing off-centre — the bar tilts; keep the handles level with your feet.
Lowering by bending only your back — bend your knees and hips together.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
