How to do the Trap Bar Deadlift
- Stand inside the trap bar with feet about hip to shoulder width and handles centered.
- Push your hips back, bend your knees, and reach down to grip the handles.
- Set your chest tall, pull your shoulders down, and keep your spine neutral.
- Brace your abs and load your legs until you feel pressure through midfoot.
- Drive the floor away, extending knees and hips together as the bar rises straight up.
- Stand tall with hips and knees locked out, keeping ribs down and shoulders stacked.
- Lower the bar by hinging back and bending the knees until the plates return to the floor.
Common mistakes
- Hips shooting up first
- Rounding the upper or lower back
- Yanking the bar off floor
- Leaning back at lockout
- Weight shifting onto toes
Form cues
- Push the floor away
- Keep handles close
- Brace before breaking floor
- Stand tall, not back
