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Exercise handout — move better, feel better.
Trap Bar Deadlift
Heavy hip hinge using trap bar for neutral grip position. Allows heavier loading with potentially less stress on spine than conventional deadlift.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
barbell
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: trap bar, hex bar
Dosage
4
Sets
5
Reps / Time
120 sec
Rest
3-6 reps for strength
Tempo
Step-by-Step Guide
Set up
- Step inside trap bar, feet hip-width apart
- Hinge at hips to grip handles
- Neutral spine, shoulders over or slightly behind bar
No image for this step. Follow the written instruction.
Step 1 of 4
Take a big breath and brace core
No image for this step. Follow the written instruction.
Step 2 of 4
Drive through whole foot to stand
No image for this step. Follow the written instruction.
Step 3 of 4
Stand fully tall, squeeze glutes at top
No image for this step. Follow the written instruction.
Step 4 of 4
Push hips back, lower bar with control
Breathing
- Big breath and brace before lift
- Exhale at top
Form Cues
- Push floor away rather than pull bar up
- Keep chest up
- Neutral spine throughout
- Stand fully before lowering
Common Mistakes to Avoid
- Rounding low back
- Letting bar drift forward
- Not bracing properly
- Lowering too fast
Safety Information
Only for advanced. Master hip hinge pattern first.
Progressions
Heavier weight, pause reps
Regressions
Lighter weight, RDL pattern
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.