How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Trap-Bar Deadlift
The friendliest heavy hinge/squat hybrid. Great first pull.
beginnerGym floor
Quads · Glutes · Back · Barbell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Trap Bar Deadlift
Alan Thrall
How to handle weight
You can usually load this more than a conventional. Still leave two reps in the tank. High handles first.
Usual programming
3–5 × 4–8.
Caution
The high handles are a gift — use them until the pattern is clean. Do not shrug the lockout. Mid-foot pressure.
Setup
Stand in the hex, high or low handles, brace, stand tall.
Cues
- Push the floor
- Don’t shrug the lockout
- Knees out
Common mistakes
- Turning it into a jump
- Rounding
- Losing mid-foot
Home swap
Dumbbell suitcase deadlift
