Trap Bar Deadlift

Setup

1. 01Step inside the trap bar with feet hip to shoulder width apart.
2. 02Grip the handles at their midpoint so the bar is balanced.
3. 03Drop the hips until the shins are angled slightly forward and the chest is up.
4. 04Pull slack out of the bar and brace before the pull.

Execution

1. 01Drive through the whole foot to stand up with the bar.
2. 02Keep the handles centered at the sides as the hips and knees extend together.
3. 03Finish tall with glutes squeezed and shoulders back.
4. 04Lower under control by bending the hips and knees together.

Checkpoints

• -Torso stays more upright than a conventional barbell deadlift.
• -The bar stays balanced, not tipping forward or back.
• -Hips and shoulders rise at the same rate.
• -Neutral spine holds from floor to lockout.

Common mistakes

• -Gripping the handles off-center so the bar seesaws.
• -Turning the lift into a pure squat and losing hip drive.
• -Hitching or leaning back hard at lockout.
• -Dropping the weight rather than controlling the eccentric.