Trap Bar Deadlift

Instructions

1. Stand inside the trap bar with feet hip-width apart.
2. Bend at the hips and knees to grab the handles.
3. Brace your core and keep your chest up.
4. Push through your feet and stand tall.
5. Pause at the top with arms straight.
6. Lower the bar back down with control.

Benefits

• Builds strength for lifting heavy things
• Trains powerful legs and glutes
• Feels balanced compared with straight bars
• Supports better pulling strength
• Works several major muscle groups

Key Points

• Keep the bar centered around your body.
• Drive through your whole foot.
• Keep your chest up.
• Stand tall at the top.
• Lower with control.

Common Mistakes

• Rounding the back
• Jerking the weight off the floor
• Letting knees cave inward
• Standing too far from the bar center
• Overextending at the top