Trap-Bar Deadlift
Hex-Bar Deadlift · Trap Bar Deadlift
Trap barPlate Free weights
The trap-bar deadlift places the lifter inside a hexagonal bar with neutral-grip handles, centering the load and allowing a more upright torso. This reduces lumbar shear and increases quad involvement, making it a beginner-friendly entry to deadlifting. Drive through mid-foot and stand tall, keeping the bar’s load aligned through the center of the feet.
GroupsPosterior ChainGlutesQuadricepsHamstringsBackHinge
- Mechanic
- Compound
- Load type
- Weighted
- Utility
- Basic