Deadlift Staggered-Stance (Trap Bar)

A deadlift variation performed with a staggered stance using a trap bar, improving unilateral stability and addressing strength imbalances between legs.

Instructions

1. Stand with one foot forward and one foot back (staggered stance), hip-width apart apart, feet pointing forward
2. Position the trap bar with the handles aligned over the middle of your feet
3. Grip the handles firmly with arms extended straight down
4. Brace your core, keep your chest up, and maintain a neutral spine
5. Drive through both feet to lift the bar, extending at the hips and knees simultaneously
6. Stand tall at the top with hips and knees fully extended
7. Lower the bar with control by hinging at the hips and bending the knees
8. Return to the starting position with the bar just above the floor

Tips

• Keep your weight distributed across both feet, favoring the front leg slightly for stability
• Maintain a neutral spine throughout; avoid rounding your lower back
• The trap bar allows for a more vertical torso than traditional deadlifts
• Use this variation to identify and correct side-to-side strength imbalances
• Start with lighter weight to practice the staggered stance pattern before progressing
• Ensure both feet are engaged in driving the movement, not just the front leg