Training Tips Done Right with D1: Trap Bar Deadlift

If you have ever seen the Trap Bar being used at the gym, you know it looks completely different than a barbell. First, you step inside it, and with a Trap Bar, you use a neutral grip. The benefit of using a Trap Bar for a deadlift is that it’s a little easier to add load, much easier to maintain your form, and can be safer for beginners.

The purpose of a deadlift is, essentially, to train the hinge pattern. Your quads will activate a bit more with a Trap Bar than they will with a conventional deadlift, but your legs, glutes, core, and back muscles will all activate.

In this video, Coach Austin and Coach Coy from D1 Training Malvern walk you through the nuances of the Trap Bar Deadlift. Watch and learn the importance of form and breathing through the exercise.

1. Feet are shoulder width apart
2. Arms down, palms in and tight (pretend you are squeezing orange juice in your arm pits)
3. Stand with chest nice and tall
4. Hinge at the hips, bend the knees slightly
5. Make sure hands are even when you grab the bar on either side
6. Squeeze the shoulder blades back
7. Lock the lower back
8. Your head should be facing down
9. Push through the ground instead of pulling up
10. Stand up nice and tall, then return bar to the ground the same way you did to pick it up (steps 1-8), nice and slow
11. Tap weight to the ground
12. Take a deep breath in
13. Come back up forcefully exhaling as you stand
14. Repeat

Training safely, efficiently, and for maximum desired results are all part of the D1 Difference. D1 Training is The Place for the Athlete®, ideal for anyone at any level who has a fitness goal. D1 facilities are known for their world-class coaching team, training tips, and 5 Star Training Program.