Trap Bar Deadlift

The Trap Bar Deadlift is a popular weightlifting exercise that trains the whole body , focusing on the legs , glutes , back and core muscles . This variation of the deadlift is often easier on the back and knees than the traditional deadlift, thanks to the neutral arm position and upright torso.

Correct technique

How to perform the Trap Bar Deadlift:

1. Position yourself in the middle of the trap bar with your feet shoulder-width apart.
2. Bend your hips and knees, and grab the handles on either side. Keep your chest up and your back straight.
3. Press your feet into the floor and extend your hips and knees at the same time to lift the bar. Keep the bar close to your body throughout.
4. Complete the movement by standing upright with tight glutes and shoulders back.
5. Controlledly lower the bar back to the floor by bending your hips and knees.

Common errors

Here are some common mistakes to avoid when performing the Trap Bar Deadlift:

• Round back: Keep your back neutral throughout the movement. Avoid rounding your back, as this can lead to injury.
• Poor balance: Make sure to distribute your weight evenly across your feet and avoid leaning too far back or forward.
• For quick lowering: Control the bar on the way down to prevent injury and ensure good muscle activation.

Modifications and variations

• Beginner Modification: Start with a lighter weight or use a higher starting position by placing the weights on blocks to focus on proper technique.
• Advanced Variation: Gradually increase the weight or perform an explosive variation such as trap bar jump deadlifts to train power development.

Repetitions and sets

To build strength, try 3-5 sets of 3-6 repetitions . Take breaks of 2-3 minutes between sets for optimal recovery.