Conventional Trap Bar Deadlift

Trap-bar variation: the neutral grip and load around the body change leverage without altering the main movement pattern.

• Compound
• Barbell
• Intermediate

How to do it

• Stand centered inside the bar and distribute pressure across the whole foot
• Secure the neutral grip before starting each repetition
• Keep shoulders and hips rising together

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: Drive up explosively, lower for 2 s under control

Common mistakes

• Starting too far forward or backward inside the bar
• Losing trunk tension because the side grip feels easier

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

• Trap Bar Deadlift
• Conventional Deadlift
• Sumo Deadlift
• Barbell Back Squat