How to perform the TRAP BAR DEADLIFT!

The trap bar deadlift, also known as the hex bar deadlift, is a compound exercise that targets various muscle groups, including the hamstrings, glutes, lower back, and traps. Here’s a step-by-step guide on how to perform the trap bar deadlift:

Muscles Targeted:

  • Hamstrings
  • Glutes
  • Lower Back
  • Traps
  • Forearms

Equipment Needed:

  • Trap bar (hexagonal bar)
  • Weight plates

Step-by-Step Guide:

  1. Set Up:
    • Stand in the center of the trap bar with your feet hip-width apart.
    • The handles of the trap bar should be at your sides. Adjust your foot position so that your shins are nearly touching the bar.
  2. Grip:
    • Bend at the hips and knees to lower your body down, maintaining a neutral spine.
    • Reach down and grab the handles with both hands, ensuring a firm grip. Your arms should be fully extended.
  3. Body Position:
    • Engage your core, brace your abs, and keep your chest up.
    • Your back should be straight, and your shoulders should be pulled back.
  4. Lift Off:
    • Initiate the lift by driving through your heels and straightening your hips and knees simultaneously.
    • Keep the bar close to your body as you lift. Avoid letting it drift forward.
  5. Stand Tall:
    • Fully extend your hips and knees until you are standing upright.
    • Squeeze your glutes at the top of the movement.
    • Maintain a straight line from your head to your heels.
  6. Lowering the Bar:
    • To lower the bar, initiate the movement by hinging at your hips.
    • Keep the bar close to your body as you lower it down under control.
  7. Repeat:
    • Perform the desired number of repetitions, maintaining proper form throughout.


  • Keep a neutral spine throughout the movement to protect your lower back.
  • Ensure that your shoulders are pulled back and your chest is up.
  • Use a weight that challenges you but allows you to maintain proper form.
  • Pay attention to your grip. You can use a standard grip or a mixed grip (one hand pronated, one hand supinated) based on preference.

Common Mistakes to Avoid:

  • Allowing the lower back to round.
  • Raising your hips faster than your shoulders during the lift.
  • Using excessive weight that compromises form.

Incorporate the trap bar deadlift into your strength training routine to build lower body and posterior chain strength. As with any exercise, start with a lighter weight to ensure proper form before progressing to heavier loads. If you have any pre-existing health conditions or concerns, consider consulting with a fitness professional or healthcare provider before adding new exercises to your routine.

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