Primary muscle
full body
Equipment
barbell
Secondary muscles
legs, glutes, back
Step inside the trap bar with feet hip width and grip the handles at your sides. Drop your hips, lift your chest, and take the slack out of the bar. Drive through the floor and stand tall, keeping the bar close to your body. Lower under control by pushing your hips back. The neutral grip and centred load make this easier on the lower back than a conventional deadlift, which makes it a good default for athletes and beginners. Common mistakes: starting with hips too low as though squatting, and rounding the upper back on heavier sets.