Trap Bar Deadlift
- Works
- Quads, plus glutes and hamstrings
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Cues
- Stand in the middle, handles at mid-foot.
- Hinge, grab, chest up.
- Stand up through the whole foot.
Common mistakes
- Squatting it with a rounded back.
- Leaning back at the top.
Where to start
Sets3
Reps5-8
Rest2.5 min
Tempo2-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.