Trap Bar Deadlift

oec:trap-bar-deadlift

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Trap Bar Squat, Hex Bar Deadlift, Hex Bar Squat

How to do it

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.

Movement

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

Gripping too far forward or backward on the handles, causing the bar to tilt during the lift.: Center your hands on the handles so the bar stays level as it leaves the floor.
Hyperextending the lumbar spine at lockout instead of finishing with hip extension.: Squeeze your glutes to finish tall with your ribcage stacked directly above your pelvis.
Allowing the knees to collapse inward during the drive phase.: Actively push your knees outward in line with your toes throughout the ascent.

Safety

Maintain a neutral spine throughout the pull and avoid rounding your lower back under heavy loads.

Muscles

Gluteus maximus prime mover
Quadriceps prime mover
Hamstrings synergist
Adductor magnus synergist
Erector spinae stabilizer
Upper trapezius stabilizer
Wrist and finger flexors stabilizer

Joints

Hip: Extension
Knee: Extension
Ankle: Plantarflexion
Lumbar spine: Isometric stabilization
Thoracic spine: Isometric stabilization
Shoulder blade: Isometric stabilization

Details

Movement: Hip hinge, Squat
Modality: Strength, Hypertrophy
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Trap bar; Weight plate
Record: Repetitions and Load
Load: external, total

substitute for Barbell Deadlift
variation of Barbell Deadlift

Sources

wger: Trap Bar Squat, by kmcalderwood (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

trap-bar-deadlift.json