hamstrings
Trap bar deadlift
Beginner-friendly full-body pull.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand inside the trap bar, feet hip-width.
- Hinge down and grab the handles at your sides.
- Lift your chest, flatten your back, and take the slack out.
- Push through your feet and stand tall, then lower under control.
Beginner tips
- Keep your back flat and chest up.
- Keep your arms straight and let your legs lift.
- Push through your whole foot, not just the toes.
Keep in mind: The trap bar is the easiest deadlift to learn first.
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