Trap Bar Training: Technique and Setup

Learn how to use a trap bar for deadlifts, shrugs, and carries, with practical guidance on setup, loading, and controlled technique.

A trap bar is a hexagonal barbell that lets you stand inside the load. With high and low handles, it is commonly used for deadlifts, shrugs, and loaded carries.

Training with a trap bar

The neutral grip and open frame create a practical setup for pulling and carrying movements. Depending on the model, high handles can provide a higher starting position, while low handles allow a deeper setup. The total load includes the plates and the weight of the bar itself.

Practical setup tips

Stand centered inside the frame, brace your trunk, and grip the handles firmly before lifting. Keep the load close to your body and lower the bar under control. Check that the plates are secured and use a weight you can handle with consistent technique; seek qualified coaching if you are unsure.

Trap Bar Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in the way the squat is performed, such as