- The load sits at your sides, so your back stays more upright
- Line up the centre of the handles with the middle of your foot
- Start on the high handles, move to the low handles as you improve
- 3 to 5 sets of 3 to 6 reps once or twice a week for strength
- Level
- Beginner
- Trains
- Quadriceps, Glutes, Hamstrings, Spinal erectors, Traps and upper back, Forearms
- Kit
- Trap bar (hex bar), Weight plates
What the trap bar deadlift trains and why it is worth doing
Because the handles sit at your sides, you can keep a more upright torso than with a straight bar. That spreads the work between your quads, glutes and hamstrings, with less stress on your lower back. Your traps, upper back and grip all work hard to hold the bar.
It is a great choice for beginners, older lifters and anyone who finds the conventional deadlift awkward. It also builds the leg drive and grip you need for HYROX, since holding heavy handles at your sides is not far off a farmers carry.
How to do a trap bar deadlift
- Load the bar and step into the middle, feet about hip width apart, with the centre of the handles lined up with the middle of your foot.
- Hinge at your hips and bend your knees to grip the handles in the middle. Most trap bars have high and low handles, and beginners usually start on the high ones.
- Set your position: chest up, back flat, shoulders pulled down away from your ears, arms long.
- Take a big breath into your belly and brace your trunk.
- Push the floor away through your whole foot, keeping your hips and shoulders rising together.
- Stand tall with your glutes squeezed and your shoulders level. Do not shrug or lean back.
- Lower under control by pushing your hips back and bending your knees until the plates touch down, then reset for the next rep.
Common mistakes
- Turning it into a squat or a stiff-legged pull. It sits between the two. If your hips sink too low you lose hip drive, and if they start too high your lower back does too much.
- Standing off-centre. If you are too far forward or back in the frame, the bar tips as it leaves the floor. Line up the handles with the middle of your foot.
- Gripping the ends of the handles. Hold the middle so the bar stays balanced.
- Bouncing reps. Letting the plates rebound off the floor removes the hardest part of the lift. Settle the bar briefly before each rep.
Easier and harder versions
- Easier: a kettlebell deadlift with the bell between your feet, to learn the hinge before loading a bar.
- Easier: the high handles with a light load, which shortens the range.
- Harder: the low handles, which make the pull longer and more like a conventional deadlift.
- Harder: trap bar jumps with a light load, landing softly, to build power.
- Harder: progress to the conventional deadlift if you want to compete or test a barbell lift.
How to programme the trap bar deadlift
For strength, 3 to 5 sets of 3 to 6 reps once or twice a week, resting 2 to 3 minutes. For muscle or general fitness, sets of 6 to 10 work well, because the trap bar stays forgiving when you are tired.
It can replace the conventional deadlift as your main lift, or sit alongside it on a different day. Our guide to how many sets and reps to do goes into more detail, and if you are preparing for a race it slots neatly into a HYROX strength training plan. The coaches at Lycan Strength can show you the setup during a free trial.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
Is the trap bar deadlift easier than a normal deadlift?
For most people, yes. The load sits in line with your body, which makes it easier to hold a good position, and many people can lift a little more. It is still a genuine strength exercise, not a lesser version.
Is the trap bar deadlift better if I have a bad back?
It usually puts less stress on the lower back than a straight bar deadlift, which is why coaches often choose it. It is not a treatment though, so persistent back pain is worth getting assessed first.
Which handles should I use?
Start on the high handles while you learn. Switch to the low handles when your position at the bottom stays solid, or keep both in your programme for variety.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
