Trap Bar Deadlift
A bilateral floor pull performed while standing inside a trap bar.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hinge
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Stand inside the trap bar with feet balanced and hands centered on the handles.
Do the rep
- Brace and push through the floor to stand with the bar.
- Lower the bar by bending the hips and knees while keeping it level.
What counts as a rep
A rep counts when you reach a full stand and return the trap bar to the floor.
One rep starts with the bar on the floor, reaches a full stand with hips and knees extended, and ends with the bar controlled on the floor.
Breathing
Breathe in and brace before the pull; exhale after reaching the full stand.
Cues
- Center inside the bar
- Push the floor away
- Keep both handles level
Common mistakes
Hips rising before the bar
What you seeThe hips move up while the bar stays on the floor.
FixBrace, then push through both feet as the chest and hips rise together.
The hips and chest rising together keep the bar balanced.
Trap bar tilts
What you seeOne side leaves the floor before the other.
FixCenter both hands and push evenly through both feet.
A level bar prevents one side from taking more of the load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the bar tilts or your hips rise before the load leaves the floor.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app