High-Handle Trap Bar Deadlift

Lower Back Tier B for Lower Back Trap Bar Compound Pull

Try it now

4sets

5-8reps

150srest

~7.4kcal/min

Quadriceps Glutes Hamstrings Traps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLower back

Hamstrings stretching and glutes squeezing to stand up; the back stays firm, not tired.

Key cue (the coach says it during the set)“Hips back, flat back, stand up by squeezing the glutes.”

Tempo · Down 2–3 s · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Front thighsSquatting instead of hinging. Keep a soft, fixed knee bend and move the hips back, not down.
Feel it in Forearms / gripGrip fails first. Use straps, chalk or a mixed grip for heavy sets.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Use the raised handles to shorten the range of motion while you learn the hinge.
The load stays in line with your body, making this the most beginner-friendly way to deadlift heavy.
Push the floor away with your legs rather than yanking with your back.