Trap bar deadlift
A deadlift from inside a hexagonal bar with the load at your sides; easier to learn and kinder to the lower back than a straight bar.
- Muscle group: Legs
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Hex bar deadlift, Hexbar-dødløft, Trapbar-dødløft
How to do it
- Stand in the middle of the bar, feet hip-width, and grip the handles at your sides.
- Sit the hips back and down, chest up, and brace before you lift.
- Push the floor away and stand tall, then lower by bending hips and knees together.
Common mistakes
- Rounding the back to reach the handles.
- Leaning back or shrugging at the top instead of just standing tall.
Alternatives
Watch a video demonstration on YouTube
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.