Trap Bar Deadlift

Start

Finish

How to do it

Step inside the trap bar so the handles sit beside the middle of your feet, hinge down and grip them, then stand up by driving the feet through the floor and locking the hips out tall.

Muscles worked

Primary: glutes · Also works: quads, hamstrings, traps, grip

Equipment

Barbell, Full gym

Common mistakes

• Yanking the bar up before pulling the slack out and setting the lats
• Letting the hips rise faster than the chest, which turns it into a rounded-back pull
• Shrugging hard at the top instead of finishing with a simple tall standing lockout

Variations

• Low handles for extra range
• Pause one second just off the floor

Can't do this one? Swap it for

• Conventional Deadlift
• Sumo Deadlift
• Kettlebell Deadlift
• Leg Press

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes