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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.
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How to dose it
- Sets
- 4–5
- Reps
- 5–6
- Intensity
- RPE 7 → 80% 1RM
- Rest
- 2–3 min
Bone load
Spine
Hip
Wrist
Equipment
trap bar
Set up
- 1Stand inside the trap bar, feet hip-width, grip the handles.
- 2Chest up, neutral spine, core braced.
Do this
- 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 great first heavy lift — the neutral grip helps protect the spine. Progress toward the barbell deadlift.