- Stand with feet shoulder width or narrower in trap bar, weight
to each side. Squat down with feet flat and grasp handles to
- With knees and back straight, lower bar by bending hips until
hamstrings are tight, or just before lower back bends. Lift bar
by extending hips until upright. Pull shoulders slightly back
at top of lift if rounded. Repeat.
- Not all trap bar designs may allow for this movement. A squared
open-ended trap bar is used in this demonstration. Throughout
lift keep arms, knees, and back straight. Do not pause or bounce
at bottom of lift. Do not lower weight beyond mild stretch. Full
range of motion will vary from person to person depending on
Deadlift weight back to floor.