{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Trap Bar Squat",
      "kind": "common"
    },
    {
      "text": "Hex Bar Deadlift",
      "kind": "common"
    },
    {
      "text": "Hex Bar Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-upper",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge",
      "squat"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "trap-bar"
      ],
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "1803"
  },
  "id": "oec:trap-bar-deadlift",
  "instructions": {
    "setup": [
      "Stand inside the trap bar with your feet positioned hip- to shoulder-width apart.",
      "Hinge at the hips and bend your knees until you can grasp the center of the neutral handles.",
      "Flatten your back, lift your chest, and pull tension into the handles to remove slack from the bar.",
      "Set your gaze slightly forward and brace your abdominal wall."
    ],
    "steps": [
      "Drive your feet through the floor, extending your knees and hips simultaneously.",
      "Stand fully upright, locking out your hips and knees without leaning back.",
      "Hinge at the hips and bend the knees to lower the bar in a controlled path back to the floor.",
      "Allow the plates to come to a dead stop on the floor before starting the next rep."
    ],
    "breathing": "Inhale and brace your core tightly before breaking the floor, exhaling as you reach the top lockout position.",
    "cues": [
      "Push the floor away",
      "Chest proud, long arms",
      "Stand tall at the top"
    ],
    "common_faults": [
      {
        "fault": "Gripping too far forward or backward on the handles, causing the bar to tilt during the lift.",
        "correction": "Center your hands on the handles so the bar stays level as it leaves the floor."
      },
      {
        "fault": "Hyperextending the lumbar spine at lockout instead of finishing with hip extension.",
        "correction": "Squeeze your glutes to finish tall with your ribcage stacked directly above your pelvis."
      },
      {
        "fault": "Allowing the knees to collapse inward during the drive phase.",
        "correction": "Actively push your knees outward in line with your toes throughout the ascent."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain a neutral spine throughout the pull and avoid rounding your lower back under heavy loads."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Trap Bar Deadlift",
  "previous_ids": [
    "oec:trap-bar-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Trap Bar Squat",
        "url": "https://wger.de/en/exercise/1803/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "kmcalderwood"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-deadlift"
    },
    {
      "type": "variation-of",
      "target": "oec:barbell-deadlift"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A compound lower-body lift performed inside a hexagonal bar that distributes load closer to the body's center of mass than a traditional barbell pull."
}