High Handle Trap Bar Deadlift

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The trap bar deadlift is a great alternative to the conventional deadlift, especially for beginners. It's a more natural movement since you don't have to deal with the bar clearing your knees and engages even more musculature than the conventional deadlift.

The Basics

The high handle trap bar deadlift is primarily used as a strength exercise. It is classified as a hinge movement. It is more generally classified as a lower pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.