Deadlift
Trap bar deadlift
Works
Also works
Equipment
How to do it
- Stand inside the trap bar with your feet hip-width apart.
- Drop your hips and grip the side handles at your sides.
- Lift your chest, keep your back neutral, and keep your arms extended.
- Push the floor away and extend your hips and knees to lift.
- Finish standing with hips and knees extended and shoulders back.
- Lower under control, sending your hips back.
Common mistakes
- Rounding the lower back on the pull
- Leaning too far forward like a barbell deadlift
- Raising the hips before the chest
What the evidence says
Sumo and conventional aren't the same lift with a wider stance: sumo activates the quadriceps (vastus medialis and lateralis) and tibialis anterior more, while conventional activates the medial gastrocnemius more.
Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd. «An electromyographic analysis of sumo and conventional style deadlifts». Medicine and Science in Sports and Exercise, 2002;34(4):682-688. View the study
With a hexagonal (trap) bar you lift more weight at higher velocity and power, with lower moments at the lumbar spine, hip and ankle but a higher moment at the knee: it's the pick when you want to load the legs without loading the back as much.
Swinton PA, Stewart A, Agouris I, Keogh JW, Lloyd R. «A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads». Journal of Strength and Conditioning Research, 2011;25(7):2000-2009. View the study
The stiff-leg deadlift doesn't cover the whole hamstring: over 9 weeks it grew the semimembranosus (11%) but barely the semitendinosus, which did grow (24%) with the Nordic curl. If you only hip-hinge, you're missing knee-flexion work.
Morin T, Doguet V, Nordez A, Caillet A, Lacourpaille L. «Minimal Role of Hamstring Hypertrophy in Strength Transfer Between Nordic Hamstring and Stiff-Leg Deadlift: A Blinded Randomized Controlled Trial». Journal of Strength and Conditioning Research, 2025;39(9):924-932. View the study
What isn't settled: There is no study that trains one group with sumo and another with conventional for weeks and compares the muscle and strength gained. Everything we know about that comparison comes from single-rep lab measurements: pick the one you can load and hold well, not because a winner has been measured.
Other variations
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All 340 catalogue exercises are in the app, with their technique and your history. You log the set and Myosin works out volume, records and estimated strength.
