Deadlift - (Trap Bar)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand in the center of the trap bar with your feet hip-width apart.
   • Bend your knees slightly and hinge at your hips to lower your body down to the handles.
2. Step 2Grip the Handles
   • Bend down and grasp the handles of the trap bar with both hands.
   • Ensure your grip is neutral, with your palms facing each other.
3. Step 3Position Your Body
   • Keep your feet flat on the ground and your back straight.
   • Engage your core and look forward to maintain proper alignment.
4. Step 4Lift the Bar
   • Push through your heels and extend your hips and knees simultaneously to lift the trap bar.
   • Keep the bar close to your body as you rise, maintaining a straight back.
5. Step 5Stand Tall
   • At the top of the lift, stand tall with your shoulders back and chest up.
   • Avoid leaning back at the top; maintain a neutral spine.
6. Step 6Lower the Bar
   • Begin lowering the trap bar by hinging at your hips and bending your knees.
   • Keep your back straight and control the descent until the bar reaches the ground.
7. Step 7Repeat
   • Repeat the lift and lower for the desired number of repetitions, focusing on maintaining good form throughout.
8. Step 8Finish the Exercise
   • After completing your reps, carefully put the trap bar down.
   • Stand upright and ensure your back remains straight as you step away.