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Exercise handout — move better, feel better.
Trap Bar Deadlift
Deadlift using hexagonal trap bar. More knee-friendly than straight bar with similar strength benefits.
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: Dumbbell deadlift, Barbell deadlift
Dosage
4
Sets
8
Reps / Time
120 sec
Rest
Controlled up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Stand centered in trap bar
- Feet hip to shoulder-width apart
- Grip handles firmly, neutral grip
No image for this step. Follow the written instruction.
Step 1 of 4
Brace core and set back flat
No image for this step. Follow the written instruction.
Step 2 of 4
Drive through full foot to stand
No image for this step. Follow the written instruction.
Step 3 of 4
Squeeze glutes at top
No image for this step. Follow the written instruction.
Step 4 of 4
Hinge at hips and lower with control
Breathing
- Big breath before lift, brace core
- Exhale at top or during lift
Form Cues
- Push the floor away
- Keep chest proud
- Knees track over toes
- Don't round lower back
Common Mistakes to Avoid
- Rounding lower back
- Knees caving inward
- Lifting with back not legs
- Weight too far forward
Safety Information
Learn proper form before loading heavy. Stop if back pain.
Progressions
Increase weight, add pause at bottom, deficit trap bar
Regressions
Lighter weight, elevated start position, bodyweight hinges
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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.