Exercise · Form & cues
Trap Bar Deadlift — form guide
Quads · Glutes · Hamstrings · Traps · Forearms. Equipment: Trap Bar (Hex Bar). Difficulty: Beginner–Intermediate.
TEMPO
2-0-1-1
Friendlier on the back than conventional. Stand inside the bar — load is centered through your hips, not in front of you.
Cues
- Stand inside the bar
- Hips back, chest up, neutral spine
- Drive floor away with feet
- Squeeze glutes at lockout
Common mistakes
- Squatting it down (knee dominant) when goal is hip dominant — pick one
Injury notes
Best deadlift variant for people with lower-back history.
Progression
Add 5–10kg when 5 reps stay clean.