High trap bar deadlift

Purpose

• powerful overload deadlift variation for strength development
• excellent trap hypertrophy stimulus from heavy loading
• shortens range of motion allowing for maximum weight handling

Execution

Step inside the trap bar and position your feet in the center. Hinge at the hips and grab the high handles. Brace your trunk, flex erectors, and set your shoulders in position.

• pull the slack out of the bar before initiating the lift
• drive through your midfoot, extending knees and hips
• keep the bar close to your body throughout the movement
• reach full lockout at the top with hips and knees extended
• control the descent back to the floor

The elevated handles significantly reduce range of motion, allowing for heavier loading than conventional deadlifts or low-handle trap bar variations. Excellent as a main strength movement or assistance exercise. Generates substantial systemic fatigue due to heavy loading potential, so program accordingly.