Trap Bar Deadlift
About
The trap bar deadlift is a full-body exercise that works your lower body, back, and core. It’s great for strengthening your glutes, thighs, and lower back.
How to Trap Bar Deadlift
Starting Position
1. Stand in the center of the trap bar with your feet shoulder-width apart.
2. Push your hips back, bend your knees, and grab the handles while keeping your back straight.
3. Keep your chest up and look straight ahead or slightly down at the floor.
Proper Form
1. Stand up using the strength of your legs as if pushing the floor with the entire sole of your foot.
2. While keeping your back straight, lift the trap bar by extending your hips and knees together.
3. After raising your upper body, send your hips back and bend your knees to slowly lower the trap bar to the floor.
4. Check your alignment to ensure your posture does not break down with each repetition.
Breathing Technique
Inhale while going down, and exhale while lifting the trap bar.
Precautions
1. Engage your core and maintain a neutral position to avoid bending your back.
2. Keep your weight centered over the middle of your foot, avoiding leaning on your toes or heels.
3. Choose a weight that matches your fitness level to avoid overloading your back.
From the Community
Share your experience, ask questions, and get tips from other athletes.
Trap Bar Deadlift Community
Join the Community →
Get Personalized Plans
and More detailed guidance with Planfit
