Exercise library
Back
Trap-Bar Deadlift
- Primary muscle
- Back
- Also works
- Glutes, Quads
- Equipment
- Barbell
- Movement pattern
- Hinge
- Role in a program
- Anchor lift
How to do it
Stand inside the trap bar and grip the neutral handles with a flat back and braced core. Drive through your feet to stand tall, then lower the bar under control keeping your spine neutral.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Conventional DeadliftBarbellHinge
- Deficit DeadliftBarbellHinge
- Back ExtensionBodyweightHinge
- Seated Back Extension MachineMachineHinge
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell PulloverBarbellVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: