Trap Bar Deadlift

What it is

This versatile compound movement is excellent for building foundational lower body strength. It primarily targets your quadriceps, with significant engagement from your glutes and hamstrings. You stand inside a specialized hexagonal bar, which often allows for a more upright torso position compared to traditional deadlifts.

Technique tips

• Center yourself within the bar and grasp the handles firmly.
• Lower your hips, keep your chest high, and look straight ahead.
• Brace your core tightly before initiating the pull.
• Drive through your heels, extending your hips and knees powerfully.
• Maintain a flat, neutral spine throughout the entire lift.
• Control the descent, lowering the bar smoothly to the floor.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.