equipment

Trap Bar

sets

3-4

reps

5-10

rest

2-3 min

1. Step into the centre of the trap bar with feet about hip width apart.
2. Hinge at the hips and bend your knees to reach the handles.
3. Grip both handles with a neutral grip, arms straight.
4. Set your chest up and flatten your back.
5. Brace your midsection and pull the slack out of the bar.

1. Push the floor away with your legs to lift the bar.
2. Keep your arms straight — they are hooks, not levers.
3. Stand up by extending your hips and knees together.
4. Finish standing tall without leaning back.
5. Lower by pushing your hips back and bending your knees.

Take a breath and brace before each repetition, exhale at the top or once the bar is down.

• Keep your chest up and back flat throughout.
• Push through the whole foot rather than the toes.
• Stand tall at the top; do not lean back.
• Reset your brace for each repetition.
• Use this as a lower-back-friendlier route into deadlifting.

• Rounding the back when setting up or lifting.
• Letting the hips rise before the shoulders.
• Leaning back at the top of the lift.
• Bending the arms to help lift the bar.
• Bouncing repetitions off the floor without resetting.

From the bar on the floor to standing fully upright. The raised handles make the starting position higher than a conventional deadlift.