Trap Bar Deadlift

Trap Bar Deadlift gif

Coach's Tips

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 your gaze directed 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 standing upright, 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 collapse 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 prevent overloading your back.

Curious about a Back workout plan that includes the Trap Bar Deadlift