What are trap bar deadlifts?

Trap bar deadlifts are a variation of the conventional deadlift, performed using a hexagonal barbell known as a trap bar. When using a trap bar, the lifter stands inside the hexagon and lifts with the bar surrounding their body. This setup allows for a neutral grip and generally a more upright posture during the lift.

Key Characteristics:

• Shape of Bar: The trap bar is hexagonal, allowing the lifter to stand inside it.
• Grip: Utilizes a neutral grip, which tends to be easier on the shoulders and offers a more natural position for the hands.
• Positioning: The lifter can maintain a more upright torso, reducing the strain on the lower back compared to conventional deadlifts.
• Muscle Activation: It involves more quadriceps activation due to the more upright position, but still engages the posterior chain effectively.

Trap bar deadlifts are often considered safer and easier to learn than straight bar deadlifts. They are particularly popular among athletes as they mimic the body positions used in many sports more closely than conventional deadlifts do. Additionally, they allow for an increased load to be lifted due to more favorable biomechanics 1 2.