Exercises

Trap Bar Deadlifts

Also known as Hex Bar Deadlifts

What It Is

Lifting from the floor while standing inside the bar, the most back-friendly way to learn to pick up heavy things.

How to Do It

Stand in the center of the bar with feet hip-width apart. Bend at the hips and knees to grip the handles, chest up and back flat. Stand up tall by pushing the floor away. Lower it until the plates lightly tap the floor, then go again.

Tips

Tap the plates down without bouncing them. Squeeze your glutes to finish standing tall, not leaning back.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

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