Back · Barbell
Trap Bar Deadlift
Intermediate
Upright torso, mid-foot lift. The safest, most sport-transferable deadlift variation for athletes.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseStep inside trap bar, mid-foot centered
Hinge and grip handles
Chest up, back flat, lats engaged
2
Finish PoseStand tall, hips and knees fully extended
Squeeze glutes at lockout
Lower under control
Training Cues
✓More upright torso than conventional deadlift — better for athletes
✓Push the floor away
✓Lock out with glute squeeze
Watch For This
✕
Bar drifting forward out of mid-foot✕
Rounding upper back✕
Hyperextending lower back at lockout💪 Primary Muscles
● PRIMARY
1/5
Glutes
Swipe to explore
Primary
Gluteus MaximusQuadricepsHamstrings
Secondary
Erector SpinaeTrapezius
Stabilizers
CoreLatissimus Dorsi
Pro Tip
The trap bar deadlift is considered the gold standard strength exercise for athletes — lower back stress and injury risk are significantly reduced.
