Cranky Lower Back? Try the Trap Bar Deadlift

The trap bar deadlift is one of those moves that makes you wonder why everyone doesn't do it. It just feels more comfortable for many people, and often lets you pull more weight than you could with a conventional deadlift, so you can feel extra beastly. It's also got a short learning curve and your lower back doesn't take as much of a beating compared to a straight bar (a huge plus for anyone getting up there in years). 

The trap bar (or hex bar, as it's otherwise known), naturally puts you in a more upright position, which puts more work on your quads while still hammering your glutes, hamstrings, and upper back. It's a go-to for athletes, home gym lifters, and anyone who wants to pull heavy without wrecking themselves, especially if they've already had a past back injury or tend to get tight back there. Here's how to do it and a few alternatives.

How to Do the Trap Bar Deadlift

Most trap bars have high and low handle options. High handles shorten the range of motion and are great for learning or going heavy. Low handles increase the range and make the lift feel closer to a conventional deadlift.

How to do it:

• Stand in the center of a trap bar (or open trap bar) with feet about hip to shoulder-width apart.
• Reach down and grab the handles at your sides with a neutral grip (palms facing in). 
• Brace your core, pack your shoulders down and back, and keep your chest proud.
• Push the floor away by extending your knees and hips together. Keep the movement smooth (no jerking, please).
• Finish tall with hips and knees fully extended. Squeeze your glutes at the top without leaning back.
• Lower the bar by hinging at the hips and bending your knees. Keep the handles close and control the bar path until the plates touch down.
• Reset your brace before the next rep.
  

Tips for Trap Bar Deadlift Form

Keep the bar centered over your midfoot the entire lift. Drifting forward or backward turns a clean pull into a fight with gravity you'll lose every time. Think about pushing the floor away rather than pulling the bar up, and you'll stay in a stronger position.

If your lower back starts rounding, lighten the load and shorten your range of motion until you can brace properly the entire time. Use spotter arms set just below your starting position while you're dialing things in.

You can also tweak the lift to match your goals. Starting with more knee bend shifts the emphasis toward your quads, while a more hip-dominant setup (less knee bend, more forward lean) loads the posterior chain harder.

Trap Bar Deadlift Benefits

Pull Heavier Loads with More Power

The trap bar deadlift is a workhorse. You can typically pull heavier loads and generate more peak power and bar speed with a hex bar compared to a straight bar. For that reason, it's a great move for building explosive strength, which is why it shows up in so many athlete and team sport programs.

Less Force on Your Lower Back

The more upright torso position reduces the moment arm on your lower back, meaning less stress on the lumbar spine and hip joints compared to a conventional pull. If you've got an iffy back or you're newer to deadlifting and want to load the pattern without as much technical demand, the trap bar vs barbell deadlift comparison usually tips in the hex bar's favor. In the end, though, both styles load the spine, so technique and load matter more than bar choice when it comes to keeping your back happy.

Improves Performance

Eight weeks of heavy trap bar lifting improved lower body strength, jump performance, sprinting, and leg lean mass in trained women, on par with results from heavy half squats. So if you're training at home and the hex bar is your main piece of equipment, it can absolutely get the job done for strength and muscle.

Read More: 14 Benefits of an Open Trap Bar

Trap Bar Deadlift Alternatives

If you don't have a hex bar (or you just want some variety in your program), these alternatives hit similar patterns and keep you progressing.

Conventional Barbell Deadlift

The classic. More hip-dominant with greater hamstring and erector activation compared to the trap bar. It demands more from your lower back, so keep technique tight and build gradually. If you've been pulling with a hex bar for a while and want to try conventional, start lighter than you think and earn your way back up.

Romanian Deadlift

Flip the emphasis to your hamstrings at long muscle lengths with a controlled hinge. RDLs are a great complement to trap bar pulls for well-rounded posterior chain work. You can even do RDLs with a trap bar if you have an open-front design.

Barbell Back Squat

If your goal is quad and glute strength, back squats overlap nicely with the trap bar deadlift's mechanics. Heavy trap bar deadlifts and half squats will get you similar gains in strength, power, and lean mass, so either will get you there. Of course, you can always add both to your program if you're super ambitious. 

Kettlebell or Dumbbell Deadlift

KBs are perfect for home gyms or when you're going for more volume using a lighter load. The movement pattern stays the same, you just scale the load down and keep the weights close to your body.

Takeaway

The trap bar deadlift is a prime way to train heavy pulls with less technical demand on your lower back. It builds strength, power, and muscle through your legs and posterior chain, and is easy to learn. Try them out and see if they become your new go-to for DL day.

FAQs

Is a trap bar deadlift better than a conventional deadlift?

Neither is objectively better. The trap bar lets most people pull heavier with less stress on the lower back and more quad involvement. The conventional deadlift emphasizes hamstrings and spinal erectors more. You can do the one that matches your goals, or use both if you want. Trap bar vs conventional mostly comes down to what you're training for and what your preferences are.

Can beginners do trap bar deadlifts?

The trap bar is one of the most beginner friendly ways to learn the deadlift pattern because the handles being at your sides and the more upright posture make it easier to find good positions right away. Start with the high handles and lighter loads if you need to, and focus on bracing and making sure your reps are pretty before packing on the weight.

Can I build muscle with a trap bar deadlift?

Heavy, progressive trap bar deadlifts build muscle in your quads, glutes, hamstrings, and upper back. An eight-week training study found increases in leg lean mass from heavy hex bar work. Just make sure you're doing enough weekly volume and eating enough calories and protein, and you'll grow.

What's the difference between a trap bar and an open trap bar?

A standard trap bar is a closed hexagonal frame you step inside. An open trap bar has an open front, which makes it easier to walk in and out, set up for carries, and do exercises like shrugs and RDLs without bumping into the frame. REP makes both styles.