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Trap bar deadlift

At home Everyone

MediumAbout 8 minOn your own

A heavy lift for whole-body strength, safer for the back than a straight-bar deadlift.

Video: Muscle & Strength

Set up

Stand in the middle of the bar, feet hip-width. Take a coach's advice on the first sessions and start light.

You need: Trap bar and plates (a gym)

Steps

  1. Hinge and bend the knees to grip the handles
  2. Chest up, back flat, brace the stomach
  3. Push the floor away to stand up
  4. Lower under control

Coaching points

Adjust it

Easier

Use the high handles, and a light weight.

Harder

Add weight a little each week, keeping the reps clean.