Trap Bar Deadlift Hold

Isometric hold: you pull on the bar and hold a fixed position instead of completing the range.

• Compound
• Barbell
• Intermediate

How to do it

• Brace and hold the bar in a fixed position (for example just above the knees) without letting it move
• 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: 3–5 holds of 10–20 s · a load that lets you keep your posture

Tempo: Pull on the bar, hold the position for 10–20 s with constant tension, then lower under control

Common mistakes

• Pulling with the back before the legs
• Holding your breath for the whole hold instead of breathing while staying braced

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

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