FitCi
Trap Bar Deadlift is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand in the middle of the trap bar, feet hip-width apart, and push your hips back and squat down to grip the side handles.
- Keep your chest up, back flat, arms straight, and position your shoulders slightly forward.
- Drive through your heels and extend your legs and hips at the same time to lift the bar off the floor.
- Stand tall at the top and squeeze your glutes; don't lean too far back.
- Push your hips back to lower the bar to the floor under control and repeat.
Coaching tip
A more lower-back-friendly deadlift; keep your chest up, drive through your legs, and lock out your hips.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Pull-Up, Chin-Up, Lat Pulldown
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.