Demo & instructions
Trap Bar Deadlift
Also known as: Hex Bar Deadlift, Trap Bar Pull
Instructions
A deadlift performed standing inside a hexagonal bar with handles at your sides. The weight sits in line with your body, which makes the lift easier to learn and shares the work between hips and thighs.
- Movement
- Hinge
- Type
- Compound
- Level
- Beginner
- Typical range
- 3–12 reps
Setup
- 1Step inside the bar and stand with feet about hip-width apart, centered between the handles.
- 2Push your hips back and bend your knees until you can grip the middle of each handle.
- 3Lift your chest, flatten your back, and pull the slack out of the bar.
Execution
- 1Brace your trunk and push the floor away with your whole foot.
- 2Let your hips and shoulders rise together until you are standing tall.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
