A deadlift performed with a trap (hex) bar, allowing a more upright torso and neutral grip.
- +Reduces lower back strain compared to straight bar deadlifts
- +Easier to learn and safer for beginners
- +Promotes balanced force through legs and hips
- –Less hamstring and glute activation than barbell deadlifts
- –Harder to train grip strength due to neutral handles
This exercise targets:
Glutes
Glutes
Quadriceps
Quads
Hamstrings
Hamstrings
Adductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand inside the trap bar, feet hip-width, mid-foot centered between handles
- Grip the handles at your sides with a neutral grip; use high handles if needed
- Set your back neutral, chest up, eyes forward; hinge hips back and bend knees
- Brace your core, keep weight through mid-foot/heels, arms straight
- Drive the floor away, stand up tall; hips and knees extend together
- At the top, lock out without leaning back; shoulders down, glutes tight
- Lower by hinging hips back, then bending knees; return the bar to the floor under control
- Reset your brace each rep; keep the plates close and avoid rounding your back