Conventional Trap Bar Deadlift

Deadlift inside the trap bar: the torso is more upright and the load sits at the sides of your body.

• Compound
• Barbell
• Intermediate

How to do it

• Stand centered inside the bar, feet hip-width, with a neutral grip
• Keep the load against your legs and your back neutral from the pull off the floor
• Push the floor away with your feet and extend hips and knees together

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

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

Common mistakes

• Pulling with the back before the legs
• Starting too far forward or backward inside the bar

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

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