LegsTrap bar (hex bar)BeginnerQuadricepsGlutesHamstrings
Trap Bar Deadlift
The trap bar (hex bar) deadlift lets you stand inside the bar, centering the load around your body instead of in front of it. It's the most beginner-friendly deadlift variation, easier to learn than conventional, and more quad-dominant.
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Form Guide
Step-by-step: Trap Bar Deadlift
1Stand in the center of the trap bar, feet hip-width apart.
2Hinge down and grip the handles. Same brace pattern as conventional: deep breath, abs tight.
3The neutral handle position allows a more upright torso than conventional deadlift.
4Leg press the floor while keeping your chest up.
5Lock out at the top — hips fully extended.
Common Mistakes
What most people get wrong
Using the high handles exclusively: low handles have the same range of motion as conventional and train more.
Hips shooting up first: same cue as conventional — chest and hips rise together.
Programming
How to program the Trap Bar Deadlift
Program like a conventional deadlift. Beginners often learn the trap bar first and transition to conventional later. The trap bar can also be loaded heavier than conventional for most people — useful for teaching high-load pulling.