Trap Bar Deadlift With Low Handles
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The Trap Bar Deadlift With Low Handles is a strength exercise performed using a hexagonal trap bar with its lower handles, allowing a neutral grip and more upright torso position compared to conventional deadlifts. Its primary purpose is to build lower body power and posterior chain strength while reducing lower back stress. It mainly targets the quads, glutes, and back, making it ideal for athletes, powerlifters, or beginners seeking a safer deadlift variation with barbell equipment.
How to Perform Trap Bar Deadlift With Low Handles
- 1Stand inside the trap bar with feet hip-width apart, toes pointing forward; position yourself over the low handles so shins lightly touch the bar.
- 2Bend at the hips and knees to grip the low handles with a neutral (palms facing in) double-overhand grip, hands just outside legs.
- 3Keep your spine neutral (flat back), chest up, shoulders back, and core braced; position bar close to shins with weight balanced mid-foot.
- 4Inhale deeply, then exhale as you drive through your heels to extend knees and hips simultaneously, lifting the bar straight up.
- 5Continue pushing hips forward at the top until standing tall with shoulders pulled back, glutes squeezed, and knees fully extended (no lockout).
- 6Inhale to control the descent, hinging at hips first then bending knees to lower the bar smoothly back to the floor.
- 7Release the grip only after the bar is set down.
- 8Key form tips: Maintain a neutral spine throughout—avoid rounding or excessive arching; keep the bar path vertical over mid-foot; drive with legs and hips together, not just pulling with arms. Common mistakes: starting with hips too low (turning it into a squat), shrugging shoulders, or letting knees cave inward.