Tempo Trap Bar Deadlift

Deadlift with a controlled 3-s lowering phase to lengthen the eccentric phase.

• Compound
• Barbell
• Intermediate

How to do it

• Lower for a count of 3 s without losing tension and rise without bouncing
• 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: Lower for a 3-s count, touch the floor without bouncing, and stand up with intent

Common mistakes

• Pulling with the back before the legs
• Speeding up the lowering phase as fatigue builds

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

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