The Trap Bar deadlift is a great alternative to the barbell deadlift, especially for anyone who is new to deadlifting or has issues with their back.

Because your hands are positioned in a neutral position and to your sides rather than in front of your legs, this takes a lot of stress off the lumbar spine when lifting. For anyone that is new to learning how to deadlift, the trap bar is a far better option because it’s a lot less technical than the barbell DL. It’s easier to get into a good position with an upright torso and a flat back. The bar doesn’t scrape your shins, your knees come further forward and your hips can sit lower.

A couple of other benefits of using the trap bar are:

  • you will hit your quads a lot more than using a barbell, while still engaging the glutes and hamstrings.
  • you’re less likely to round in your mid-upper back or hyperextend as you lockout.
  •  your traps and shoulders will work a little harder


The Trap bar deadlift trains the glutes, hamstrings quads and back, with less stress on the lumbar spine. Perfect for all athletes.

  1. Step inside the bar, with your feet in line with the weight sleeves.
  2. Squat down. For a more hip-dominant lift, push the hips further back. For a squattier, quad-dominant lift allow the knees to come further forward.
  3. Grip the handles tightly on either side.
  4. Retract your shoulders back and down.
  5. Brace the core and lift the weight, driving through your feet.
  6. Bing the hips forward and squeeze the glutes. Do not hyperextend the spine.