Procaryote
Back · Strengthening

Trap Bar Deadlift

Trap Bar Deadlift, 3 sets, 8 repetitions, tempo 2-1-2

Illustration of the Trap Bar Deadlift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: 2 seconds to descend, 1 second pause at the bottom, 2 seconds to ascend

Description: Standing with feet under the trap bar, keep the torso upright and knees slightly bent. Hinge at the hips by pushing the pelvis backward and leaning the torso forward while maintaining a neutral back, then extend the hips to return to a standing position.

Tips: Keep the load close to the body to protect the back, maintain a straight back throughout the movement, and control the tempo to avoid jerky motions.

Progression: Gradually increase the weight or the number of repetitions as the movement becomes easier and more controlled.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Trap Bar
Starting position
Standing, feet under the trap bar, torso upright, knees slightly bent
Clinical goal
Muscle strengthening of the lumbar region
Also known as
Deadlift with trap bar, Hex bar deadlift, Hexagonal bar deadlift

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.