Movement Demo – High Handle Trap Bar Deadlift

Rogue athlete Jeff Adler demonstrates proper form for a High Handle Trap Bar Deadlift in this quick and simple movement demo from Rogue HQ.

A Trap Bar Deadlift, also known as a Hex Bar Deadlift is a conventional deadlift executed using a trap bar where the athlete stands inside the hexagonal shape of the bar to lift, rather than standing behind the bar as you would with a straight bar deadlift

Rogue has the TB-2 Trap bar which has a second elevated set of handles which allow the user to lift the load from a higher starting position

Benefits of the higher handles

Higher handles are easier to learn from, therefore considered more user friendly
Reduced range of motion allows for a safer set up and larger loads to be lifted
More quad engagement – the higher handles allow for a more upright tornado position on set up
Safer on the lower back – a more upright start position decreases stress on the spine
More quad dominant than the traditional deadlift with a barbell
Can also be used to train explosive movements like power jumps, great for power/explosive athletes and sports

Movement Breakdown
Start Position

Stand inside the bar with the feet in between hips and shoulder width
Grip the handles – ensure you are in the middle of the handles, arms stay straight
Hips should be set higher than the knees, and the shoulder and chest should be directly ontop or just infront of the hands
Maintain a flat back
Weight should be balanced in the middle of the foot

Execution

Brace hard, drive the floor away with the legs
Try to ensure the hips and shoulders rise at the same time
Stand tall with the legs and hips fully extended and the shoulders just behind the hands
To return the bar to the floor, hinge at the hips, maintaining a flat back
Delay bending the knees until the hands have passed the knees
Use the legs to lower the bar to the floor