Trap bar deadlift

What it is

A deadlift performed standing inside a hexagonal bar with neutral handles at your sides. Because the load sits in line with your body rather than in front of it, the movement is more upright, less demanding on the lower back and considerably easier to learn than a barbell pull.

Muscles worked

Primary: Quadriceps, Glutes. Secondary: Hamstrings, Spinal erectors, Traps, Forearms.

How to perform it

1. Step into the middle of the bar with your feet about hip-width apart and centred between the handles.
2. Push your hips back and bend your knees to reach the handles, keeping your chest up and back flat.
3. Take the slack out of the bar, brace your core, and drive through your whole foot to stand.
4. Stand fully upright without leaning back, then lower under control by pushing the hips back first.

Common form faults

• Rounding the upper back as you reach for the handles. Set your back before you grip: hips back, chest up, then take the handles. Raising the bar on blocks helps if your range is limited.
• Leaning back at the top to 'finish' the lift. Finish by squeezing the glutes with the ribs down. Hyperextending loads the lower back for no benefit.
• Bouncing the weight off the floor between reps. Reset each rep, or lower to a controlled touch. The bounce removes the hardest part of the lift and makes the position sloppy.

Programming

An excellent main lift for general strength, and the version most people should start with. Because it is less taxing on the lower back than a barbell deadlift, it tolerates slightly more frequency and volume.