Trap Bar Deadlift
Stand inside a hexagonal bar with handles at the sides and lift it from the floor to standing. Also called Hex Bar Deadlift and Deadlift (Trap Bar).
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Quads, glutes, hamstrings, upper back
- Loads
- Hips, knees, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Leg Press (Machine)
Knee-driven; the back stays out of it.
Hip Sissy Squat
Knee-only movement; the hip barely moves.
When it stalls, these usually help
A trap bar pull leans on the legs, and split squats train them one side at a time.
The hamstrings get less from a trap bar than a straight bar, so they need their own work.
A strong upper back keeps the shoulders set as the handles get heavy.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.