Trap Bar Deadlift
The friendliest heavy pull in the gym — neutral grip, centered load, back-kind mechanics.
Full Body — Posterior Chain, QuadsTrap BarBeginner
Setup
- Stand centered in the bar, feet hip-width.
- Hinge down, grab the handles, flatten your back, chest up.
How To Do It
- Push the floor away — legs start it, hips and chest rise together.
- Stand fully tall; squeeze glutes at the top.
- Control the descent — don't drop it.
Breathing
Big brace before the pull, exhale at lockout.
Common Mistakes
- Treating it like a squat — it's still a hinge; hips back to start.
- Half lockout — finish tall every rep.
Coach Sam's cue: Stand up through the middle of the bar.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.