Trap Bar Deadlift With High Handles
BarbellStrength
The Trap Bar Deadlift with High Handles is a strength exercise performed using a hexagonal trap bar with elevated handles to reduce lower back stress and improve grip comfort during the lift. It primarily targets the quads, glutes, and back while building overall posterior chain power and explosive strength. Ideal for beginners, those with mobility limitations, or athletes seeking a safer deadlift variation to enhance squat-like mechanics without a barbell.
How to Perform Trap Bar Deadlift With High Handles
- 1Stand inside the trap bar with feet hip-width apart, toes pointing forward; position yourself so shins lightly touch the high handles.
- 2Bend at hips and knees to grip the high handles with a neutral (double-overhand or mixed) grip, hands just outside legs.
- 3Keep your back flat, chest up, and shoulders over the bar; engage your core by bracing as if about to take a punch.
- 4Inhale deeply, then exhale as you drive through your heels to extend knees and hips simultaneously, standing tall.
- 5Pull your shoulders back at the top, fully extending hips without leaning back; hold briefly.
- 6Inhale as you reverse the motion: push hips back first, then bend knees to lower the bar under control until handles reach mid-shin.
- 7Repeat for desired reps, then carefully step back and release the bar.
- 8Key form tips: Maintain a neutral spine throughout—avoid rounding your back; keep the bar close to your body; drive with legs and hips together, not just your back. Common mistakes: Using arms to lift (keep them straight), partial hip extension at top, or letting knees cave inward.
