Exercises/Lower back/Trap Bar Deadlift

Trap Bar Deadlift

Lower backCompoundPullBarbellIntermediate

Deadlift performed inside a hexagonal (trap) bar with the hands at the sides of the body. Reduces lower-back stress and allows a more upright posture.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Stand inside the trap bar with your feet hip-width apart.
2.Hinge at the hips and bend the knees to grip the side handles with a neutral spine.
3.Push the floor away, extending hips and knees until you stand tall.
4.Lower under control by bending hips and knees until the plates touch down.

Common mistakes

●Rounding the lower back on the pull
●Starting the drive with the hips too high
●Pulling with the arms instead of the legs
●Hyperextending the trunk at the top

Proper technique

Keep a neutral spine and chest up through the whole lift. Push the floor away with your legs and finish by extending the hips. Keep your arms straight like hooks.

Variants

Other exercises that work the same primary muscle.

Dumbbell Deadlift

Lower back

PullCompoundDumbbell

Beginner

Conventional Deadlift

Lower back

PullCompoundBarbell

Advanced

Sumo Deadlift

Lower back

PullCompoundBarbell

Intermediate

Back Extension (Roman Chair, Lower Back)

Lower back

LegsIsolationBodyweight

Beginner

muscle map

primary

secondary

Primary

Gluteus maximus
Quadriceps

Secondary

Hamstrings
Spinal erectors
Core
Upper traps
Mid traps

Exercises/Lower back/Trap Bar Deadlift

Trap Bar Deadlift

Lower backCompoundPullBarbellIntermediate

Deadlift performed inside a hexagonal (trap) bar with the hands at the sides of the body. Reduces lower-back stress and allows a more upright posture.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Stand inside the trap bar with your feet hip-width apart.
2.Hinge at the hips and bend the knees to grip the side handles with a neutral spine.
3.Push the floor away, extending hips and knees until you stand tall.
4.Lower under control by bending hips and knees until the plates touch down.

Common mistakes

●Rounding the lower back on the pull
●Starting the drive with the hips too high
●Pulling with the arms instead of the legs
●Hyperextending the trunk at the top

Proper technique

Keep a neutral spine and chest up through the whole lift. Push the floor away with your legs and finish by extending the hips. Keep your arms straight like hooks.