How do I do a trap bar deadlift?
Step in, grip, stand tall. It’s a deadlift with the weight at your sides, not in front. Your thighs work harder than on a straight bar. Which handles you grip can change how much.
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How do you do a trap bar deadlift?
Stand inside the bar, grip the handles and stand up straight. A trap bar, or hex bar, is a six-sided frame. You stand in the middle, so the weight sits at your sides.
The trap bar deadlift in four steps
- 1
Step in
Stand in the middle. Line the handles up with the middle of your feet.
- 2
Breathe and grip
Breathe in, bend down and grip the handles.
- 3
Brace and stand
Hold your breath and brace your tummy a little. Lift with a straight back until you’re standing straight.
- 4
Lower with control
Put the bar back on the floor slowly. Take a new breath before each rep (each time you lift).
Source: StrengthLog
These steps come from StrengthLog, a strength training app. It lists your glutes (bottom), lower back and quads (front thighs) as the main muscles worked.
At your next session, pick a weight you can lift with a straight back on every rep.
High or low handles: which should I use?
Many trap bars have two sets of handles. Your choice changes how far you lift and how hard your thighs work.
| Handles | What changes | Pick them if |
|---|---|---|
| High | A shorter lift. You don’t need to bend as far. | Reaching the low handles with a straight back is hard. |
| Low | A longer lift. You need to bend further. | You can reach them with a straight back. |
Sources: StrengthLog: low handles; StrengthLog: high handles
A lower start means more knee bend. In a study of 20 trained lifters, more knee bend at the start made the front thighs work harder. The hamstrings (back of thigh) and lower back worked less.
That study changed knee bend, not handles. Still, it fits what StrengthLog says about range.
If the low handles feel like a stretch, start on the high ones.
Trap bar or straight bar deadlift: what’s the difference?
On a straight bar, the weight is in front of your shins. StrengthLog says the trap bar shares the work more evenly between your hips and knees.
| Who was tested | Heavier on the trap bar? | What else changed |
|---|---|---|
| 19 male powerlifters | Yes: 265 kg vs 245 kg | Less load on the lower back, hip and ankle. More at the knee. |
| 20 men used to deadlifts | No: about 181 kg on both | Trap bar worked the front thighs more. Straight bar worked the hamstrings more on the way up and the lower back more on the way down. |
| 11 trained women, 3 reps | No: about 100 kg vs 103 kg | Trap bar moved faster and worked the knees more. Straight bar worked the hips more near the top. |
Sources: Swinton 2011; Camara 2016; Gundersen 2025
StrengthLog says most people are slightly stronger on a trap bar. The studies show that isn’t true for everyone.
Is it the easy option? In two studies, men made more force and power with the trap bar at the same share of their best lift.
Want more thigh work? Use the trap bar.
Want more hip and hamstring work? Keep a straight-bar deadlift in your week too.
How much weight should I trap bar deadlift?
Start with a weight you can lift with a straight back on every rep. Trap bars don’t all weigh the same, so check yours before you count your load.
The NHS says to do strength moves until you need a short rest before repeating. Aim for at least 2 days a week, working all your major muscles: legs, hips, back, tummy, chest, shoulders and arms.
Your first trap bar sessions
- Do strength moves that work all your major muscles, including legs, hips and back, on at least 2 days a week.
- Line the handles up with the middle of your feet before every set.
- Pick a weight you can lift with a straight back on every rep.
- Keep each set going until you need a short rest before the next.
- When every rep feels easy, add a small amount of weight, as in progressive overload.
- If an exercise makes back pain worse, stop and see a GP.
Sources: NHS: physical activity guidelines; StrengthLog; NHS: back pain
Not sure when to add weight? See progressive overload for beginners.
Sore for days after? See muscle soreness and progress.
Is the hex bar deadlift good for beginners, older adults or if you’re pregnant?
Neither trial tested complete beginners, but it worked well in two small trials. In one, 22 active women trained twice a week for 8 weeks with trap bar deadlifts or half squats.
Both groups got stronger and built some muscle. Neither move came out clearly ahead.
In the other, 32 women aged about 68 did hex bar training twice a week for 24 weeks. They built muscle around the trunk, lost some fat, and balanced and walked better. The study reported no harms.
In the older women’s trial, every session was supervised. So if you’re new or older, ask a gym instructor to check your first sets.
Pregnant? The NHS says your strength work can include gym training if you do this already. Tell your instructor you’re pregnant, and stop if you feel uncomfortable, too hot or unwell.
If you have a health condition, ask your midwife which activities are safe for you.
To build a full week around it, see leg exercises, glute exercises and the beginner gym plan.
When to speak to a GP
Back pain often improves on its own within a few weeks. Get help if:
- You haven’t exercised for some time, or you have medical conditions or concerns. The NHS says speak to your GP first.
- Back pain doesn’t improve after a few weeks of home treatment, or it stops your daily activities, or you’re worried or struggling to cope. See a GP if it doesn’t improve with rest, is worse at night, or is worse when you sneeze, cough or poo.
- Back pain comes from between your shoulders, you’ve lost weight without trying, or there’s a lump, swelling or change in the shape of your back. See a GP.
- You have back pain and feel hot, cold, shivery or generally unwell, or severe pain starts suddenly or gets worse quickly. Ask for an urgent GP appointment or get help from 111.
- Call 999 or go to A&E if you have back pain with pain, tingling, weakness or numbness in both legs. The same goes for loss of feeling around your genitals or anus, or chest pain. Also for changes in your bladder or bowels, such as difficulty peeing, or peeing or pooing yourself. Or changes in how your penis or vagina feels during sex, or not being able to get or keep an erection or orgasm. And if it started after a serious accident, such as a car accident.
In many areas you may be able to get NHS physio without a GP referral. For gentle moves, see back strengthening exercises.