Full Body · Intermediate

Trap Bar Deadlift

Quads · also Glutes, Hamstrings, Traps

Equipment: Trap Bar

How to do it

• Step into the bar, feet hip-width, centered between the handles
• Hinge and bend your knees to grab the handles, arms straight
• Set a flat back, chest up, hips just above your knees
• Push through your feet so hips and chest rise together
• Stand tall, squeeze your glutes, then sit back down with control

Common mistake

✕ HIPS SHOOTING UP FIRST → ✓ HIPS AND CHEST RISE TOGETHER

Starting point: 4 sets × 5–8 reps, 150s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: sussex.ac.uk, acefitness.org, pmc.ncbi.nlm.nih.gov.