Trap Bar Deadlift

intermediate · hinge

Setup

Step into the middle of the hex bar with your feet hip-width apart, centered in the frame. Use the high handles if you are new or your ankles are stiff, and the low handles when you are used to it.

Execution

Hinge at the hips and bend your knees to take both handles with your hands level.
Drop the hips, open the chest, set the shoulder blades down and look at the floor about two steps ahead.
Breathe in, brace, take the slack out of the frame and only then add force.
Push the floor away and stand up; because the load sits beside you, the bar path is already straight.
Exhale at the top, squeeze the glutes for one beat and do not lean back.
Lower by pushing the hips back and then bending the knees, setting the frame down under control.
If the back starts to round, end the set right there and put the frame down.

Breathing

Breathe in and brace before each pull, then exhale at the top. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale as you stand and use a lighter load.

Quick cues

Stand centered in the frame.
Take the slack out first.
Push the floor with both legs.
Lift like carrying two buckets.
A rounded back ends the set.

Common faults

Fault: Standing off-center inside the frame
Fix: Check that both handles are level before each set, or tape a mark for where your feet go.
Fault: Lifting one side first because the hands are not even
Fix: Put each hand in the middle of its handle and lower the load until the frame comes up level.
Fault: Straightening the knees first and only then driving the hips
Fix: Extend hips and knees together, using a few light sets on a two-second count to sync the joints.
Fault: Dropping the frame hard onto the floor
Fix: Lower along the path you pulled and set both plates down together.

Equipment

trap_bar

Muscle groups

legs, back, glutes