Trap Bar Deficit Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Trap Bar
HOW TO PERFORM
- Stand inside the trap bar on a sturdy plate or platform an inch or two high, with the bar on the floor and centered on your feet.
- Drop the hips, grip the handles in the middle, flatten the back and brace.
- Push the platform away and stand tall, keeping the handles beside the legs.
- Lower the bar back to the floor under control, keeping the back flat at the bottom.
FORM TIPS
- The extra range makes the start harder and the load lighter. One to two inches is plenty.
- The deficit puts the hips lower than usual. Hold the brace there and let the hips sink to reach the handles, never the back.
TARGET MUSCLES
Primary
- Glutes
- Quads
- Lower Back
- Hamstrings
Secondary
- Traps
- Forearms
- Adductors
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.