In the last blog I talked about the benefits of the trap bar deadlift. Now I want to move on how to build a programme incorporating the movement along with progressions you can implement.
4-Week Trap Bar Deadlift Program
(2 sessions per week — e.g., Monday & Thursday)
Week | Sets x Reps | Load | Notes |
1 | 3 x 5–6 reps | Empty trap bar (or minimal load ~40–50% est. max) | Bar elevated on blocks/plates (if needed). Focus on perfect form + controlled tempo (2s up / 3s down). Rest 90 sec. |
2 | 3 x 6–8 reps | Same or +2.5–5 kg | Lower elevation slightly if mobility allows. Introduce full ground start if ready. Rest 90–120 sec. |
3 | 4 x 6–8 reps | +2.5–5 kg (or maintain if challenging) | Focus on strong bracing + smooth tempo. Reduce elevation further (or full ROM). Rest 90–120 sec. |
4 | 4 x 8–10 reps | +2.5–5 kg (or maintain) | Aim for consistent form, slightly higher reps for endurance. Optional: include 1 “top set” with slightly heavier load for 5 reps. Rest 90–120 sec. |
Session Structure Example
(Approx. 30–35 minutes)
1. Warm-Up (5–7 min)
– Hip hinge drill (10 reps)
– Glute bridges (2 x 10–12)
– Bird-dog holds (2 x 5–6 per side)
2. Trap Bar Deadlift (Main Lift)
– Follow the set/rep scheme
– Focus on smooth control and bracing
3. Accessory Work (2 rounds)
– Dumbbell rows (10–12 reps)
– Wall sit or box squat hold (30 sec)
– Farmers carry (30 sec walk)
4. Cool Down / Mobility (5 min)
– Seated hamstring stretch
– Cat-cow spine mobility
– Deep diaphragmatic breathing
Progression Tips
– Only increase weight if form stays sharp and previous week felt easy.
– If in doubt, repeat a week before progressing.
– Celebrate small wins (moving lower, adding reps, feeling stronger).
With all in mind here’s my two favourite trap bar deadlift variations:
Step-by-Step Guide: How to Do the Banded Trap Bar Deadlift
What You’ll Need:
• A trap bar (hex bar)
• Resistance bands (looped bands, not mini bands)
• Band pegs or heavy dumbbells/kettlebells to anchor the bands, if your platform doesn’t have pegs
1. Set Up the Bands
• Anchor the bands under band pegs (if your trap bar or platform has them) or loop them under heavy dumbbells or secure foot anchors.
• Loop the bands over the ends of the trap bar sleeves, near where the plates are loaded. Make sure there’s tension in the bands at the bottom of the lift.
2. Get Into Position
• Stand inside the trap bar with your feet hip-width apart, mid-foot under the handles.
• Grip the handles firmly (neutral grip).
• Brace your core, set your back straight, and bring your shoulders slightly in front of the bar.
3. Lift the Weight
• Drive through your heels and midfoot, extending your hips and knees together.
• The bands will tighten as you lift, increasing resistance—so expect the top of the lift to feel harder than the bottom.
• Stand up tall without leaning back or overextending your spine.
4. Lower With Control
• Push your hips back, bend your knees, and lower the bar under control.
• Maintain tension and posture on the way down.
• Reset and repeat.
Why Use Bands?
• Build explosive power at the top of the lift
• Improve lockout strength (hip and glute-driven portion)
• Help you stay tight and controlled throughout the lift
• Encourage consistent bar speed
Key Tips
• Only use as much band tension as you can control—too much tension too early can compromise form.
• Keep your core tight throughout the lift to resist the increasing pull of the bands.
• Don’t let the bar slam down—control both the eccentric and concentric portions.
Step-by-Step Guide: How to Do the Split Stance Trap Bar Deadlift
Setup:
1. Position the trap bar on the floor in front of you.
2. Adopt a split stance:
• Place one foot forward, roughly under the trap bar handles.
• Place your other foot slightly behind you, about hip-width apart or comfortably staggered for balance.
• The forward foot is the main foot doing the lift, and the rear foot helps with balance and stability.
Step-by- Step Instructions:
1. Hinge at your hips and bend your knees to grip the trap bar handles firmly. Your back should be straight, chest up, and shoulders slightly in front of the bar.
2. Engage your core and take a deep breath.
3. Drive through the heel of your front foot while pushing your hips forward to lift the bar.
• Keep your weight mostly on the front leg, but the back leg helps stabilize.
4. Stand tall at the top, fully extending your hips and knees, keeping your back neutral.
5. Lower the bar back down by hinging at the hips first and bending the knees slightly, maintaining control and a straight back.
Key Tips
• Keep your chest proud and back flat throughout.
• Don’t let the rear foot do too much pushing—focus on driving through the front heel.
• Start with lighter weights to master balance and form.
• You can switch the lead leg after sets or reps to maintain symmetry.
As always start out easy and build up and if you need some 121 guidance on your mobility, flexibility and strength training please feel free to book a discovery call using the link below.
