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Strengthintermediate
Trap-Bar Deadlift
The trap bar puts the load at your sides, making it easier to keep the chest up and spine neutral. An excellent, slightly more forgiving entry into heavy hip-dominant loading.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 4–5
- Reps
- 5–6
- Intensity
- RPE 7 → 80% 1RM
- Rest
- 2–3 min
Bone load
Spine
Hip
Wrist
Equipment
trap bar
Written exercise guide
Trap-Bar Deadlift
Set up
- Stand inside the trap bar, feet hip-width, grip the handles.
- Chest up, neutral spine, core braced.
Movement cues
- Push the floor away
- Stand tall by driving the hips forward
- Control the descent
Avoid this
- Letting the hips rise before the chest
- Rounding the upper back
Safety
A neutral grip does not establish a suitable working load. Use the setup and load agreed with your clinician or instructor, and review technique and your response before progressing.