Exercise Database

Trap Bar Deadlift

Course: PHRE 3040 – Resistance Training Movement Pattern: Hinge Target: Spinal Erectors Synergist(s): Gluteals, Quadriceps, Wrist Flexor, Wrist Extensor
Exercise ID: 2409
Regressions: Pull Through Progressions: Deadlift

Equipment: Barbell
Description:
  1. Load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
  2. Stand in the center of the bar, then squat down slighty, look forward with your head and keep your chest up.
  3. Grip both handles, ensuring arms are tense.
  4. Begin the movement by driving through the heels and extend your hips and knees.
    • Avoid rounding your back at all times.
  5. At the completion of the movement, lower the weight back to the ground under control.
Common Error(s): Not engaging core | Rounded lower back
Spotting:


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