Trap Bar Deadlift

How to perform

1. 01For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
2. 02Lower your hips, look forward with your head and keep your chest up.
3. 03Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. 04At the completion of the movement, lower the weight back to the ground under control.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.