Home/pull/Trap Bar Deadlift

Trap Bar Deadlift

Difficulty: ⭐ Beginnerpull

Home Setup

Use heavy household items held at sides

Heavy bagsWater jugsSuitcases

💡 Pro tip: Start with lighter objects to master hip hinge pattern

Gym Setup

Trap bar (hex bar) with appropriate weight plates

Safety: Keep bar close to body, maintain neutral spine, engage core throughout

Make It Easier

Regressions for building up strength

1. Bodyweight Hip Hinge

bodyweight

Learn movement pattern without load

2. Kettlebell Deadlift

kettlebell

Lighter load, easier to control

3. Elevated Trap Bar Deadlift

trap bar + weight plates + blocks

Reduced range of motion decreases difficulty

Make It Harder

Progressions for advanced athletes

1. Deficit Trap Bar Deadlift

trap bar + weight plates + platform

Increased range of motion adds difficulty

2. Single-Leg Trap Bar Deadlift

trap bar + weight plates

Unilateral loading increases stability demand

3. Trap Bar Jump

trap bar + weight plates

Explosive power development

↕️ Similar Movements

Conventional Deadlift
Similar hip hinge with different bar position
Romanian Deadlift
Hip hinge with less knee bend
Squat
Similar leg drive with more knee flexion
Farmer's Carry
Similar grip and core engagement
Rack Pull
Partial range deadlift variation

Form Checklist

✓Stand inside trap bar with feet hip-width
✓Hinge at hips and grip handles
✓Chest up, shoulders back
✓Drive through heels
✓Extend hips and knees simultaneously
✓Stand tall at top with full hip extension

Common Mistakes

  • •Rounding lower back
  • •Starting with hips too high or low
  • •Not fully extending hips at top
  • •Letting knees cave inward
  • •Jerking the weight off ground
  • •Hyperextending back at lockout

📈 When to Progress

When you can perform 8-10 reps with perfect form for 3 sets, maintaining neutral spine throughout